CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Glutes, Calfs, Hamstrings
Activation:
1×10 Banded Deadbugs
Warm-up
3x
10 Barbell Good mornings
10 Barbell Front Squats
6 Cal AB
Movement Break Down
Spend 5 minutes warming up to the Clean Weight
Sepnd 5 minutes warming up the DL weight
William Brown – Memorial (AMRAP – Rounds and Reps)
12min AMRAP
(Obj. Hard pace + heavy weight)
5 Deadlifts (155/115)
7 Burpee Box Jump overs (24/20)
3 Squat Cleans (155/115)
Each of these numbers has a significant meaning, they all represent his little family’s birth months:
12 = William’s birthday month
5 = Watson’s birthday month
7 = Landry’s birthday month
3 = Lana’s birthday month (wife)
The movements also have meaning. They are all movements William hated doing in CrossFit; We believe that he would find humor in this.