CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Glutes, Psoas, Pecs, Thoracic Spine
Activation:
1×10 Straight Leg firehydrant
1×10 Banded Pull aparts
Warm-up
2x
100m row
10 barbell back squats
10 push ups
3RM Backsquat (Total Weight)
Back Squat (1 Rep Max)
3RM Bench (Total Weight)
Bench Press (1 Rep Max)
2K Row (Time)
Row 2,000m
Set up screen to show average 500m pace
2k row for time
establish average 500m pace