CrossFit Georgetown – CrossFit
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Jan 25 – DXA Scan
Activation
Foam Roll: Lower back, glutes, psoas, hamstrings
Activation: 1×10 Banded goodmorings
Warm-up
2x
10 Leg swings front to back
10 Banded walks front to back
—THEN—
take 5-10 minutes to warm up to working DL weight
Metcon (AMRAP – Rounds)
25min AMRAP
(obj. steady pace)
Partner A starts where Partner B leaves off – total rounds counts
Partner A: Run 400m
Partner B:
3 Deadlifts @ 80% 3RM
6 AKBS (53/35)
9 GHD Sit ups