CrossFit Georgetown – CrossFit

PC – HEAVY CARB DAY
Saturday – 8AM Open WOD Throwdown
9AM – Community WOD
October 19 – DXA Scan
October 19 – OLY Clinic

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Activation

Foam Roll: Hamstrings, Scaps, Lats, Delts, Traps, Thoracic Spine

Activation: 1×20 Banded Superman (orange band)

Warm-up

2x

200m Row

10 Barbell Good mornings

10 Barbell Press

10 Banded walks front to back

Metcon (Time)

8 RFT

Split the rounds. Parnter A works while Partner B holds their barbell. Switch once Partner A has completed a round.
While your partner is working you are holding your barbell at hip level

10 Deadlifts @ 70% 1RM

10 Pull ups

10 HSPU

10 AKBS (70/53)