CrossFit Georgetown – CrossFit

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Foam Roll: Hamstrings, Lower back, Glutes, Scaps, Delts, Traps


1×10 MYTs

1×10 Banded Good mornings



10 Pass Throughs

10 BB Press

10 BB Goodmornings

3RM Strict Press (Total Weight)

Shoulder Press (1 Rep Max)

3RM Deadlift (Total Weight)

Deadlift (1 Rep Max)

10 Min Prisoner Step Test (AMRAP – Reps)

Everyone on a 20″ box. Hands Behind your head. Place a foot on the box, step up fully meeting the other foot on the box. Step down and repeat.
Keep track of your 1 minutes split reps. We will average the total at the end.


Min 1 12

Min 2 10

Min 3 12

Avg 11 steps a minute.