Announcements

Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com

CrossFit Georgetown – CrossFit

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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