CrossFit Georgetown – CrossFit
August 10 – Rowing Clinic @ 8AM
August 15 – Stretch Zone @5PM
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM
Activation
Foam Roll: Lower Back, Thoracic Spine, Butt, Hamstrings
Activation:
1×10 Banded Good Mornings (green band)
Warm-up
2x
200m Row
10 Barbell Goodmornings
10 Banded walks front to back (green band)
Deadlift
3×5 @75% 1 RM
Metcon (Time)
4 RFT
8 Double KB Deadlift (70/53)
100m farmers carry
100m sled drag (walking backward) (115/85)