Coaches Hours will be Emailed

CrossFit Georgetown – CrossFit

Dec 26-27 – Coaches Hours will be posted
Dec 28 – Community WOD
Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY

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Activation

Foam Roll: Hamstrings, lower back, Glutes, Hip flexor banded stretch

Activation: 1×10 Banded Goodmornings

Warm-up

2x

200m Row

10 BB Goodmornings

10 Banded Walks front to back

Deadlift

4×5 @ 70% 3RM

11X3

Metcon (Time)

For Time:

(Obj. steady pace)
40/40 Single Leg KB DL (70/53)

1,000m Row

20 T2B