8.7.19 – Deadlift

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

View Public Whiteboard

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)