CrossFit Georgetown – CrossFit
Activation
Foam Roll: Glutes, Lowerback, Hamstrings, Banded Hip flexor stretches (green band)
Activation:
x2
Mini Band straight leg walk 10 forward 10 backward
Warm-up
2x
200m row
10 BB Goodmornings
10 Leg Swings front to back
A1: Sumo Deadlift
4×5 increasing weight each round
Tempo: 31X3
A2: Single Leg Crossbody DL
With a KB or DB held in one hand, reach in the DL position to the oposit foot. Touch the ground with weight, then push through the heel to come back up.
6×3 on each leg
Temp: 31X3
Metcon (Time)
Partner OR Single
For Time
Obj: Pace
500m Row
10 DL @ 85% 3RM
500m Row
15 GHRs
500m Row
20 AKBS (70/53)
500m Row