CrossFit Georgetown – CrossFit

Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Jan 25 – DXA Scan

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Foam Roll: Lower back, glutes, psoas, hamstrings

Activation: 1×10 Banded goodmorings



10 Leg swings front to back

10 Banded walks front to back


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