CrossFit Georgetown – CrossFit
Activation
Foam Roll: Hamstrings, Lower back, Glutes, Scaps, Delts, Traps
Activation:
1×10 MYTs
1×10 Banded Good mornings
Warm-up
2x
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.
IE:
Min 1 12
Min 2 10
Min 3 12
…
Avg 11 steps a minute.