Announcements
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Glutes, Hamstrings, Lower back, psoas
Activation: 1×10 Banded Goodmornings
Warm-up
2x
200m row
10 BB Goodmornings
10 Leg swings front to back
Deadlift
6×3 @ 80% 3RM
Tempo: 31X4
Metcon (4 Rounds for time)
4 Rounds
Rest 1:1 Ratio
Obj. Same stead/hard pace
200m Row
12 KB Suitecase DL (70/53)
100m Farmers Carry
.4 Miles AB