Week 16 Cycle 1 – Final WEEK 90% – Posterior

Announcements

Mar 14 – Oly Class
Mar 28 – Oly Class + Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Glutes, Lower Back, Hamstrings, Banded Hip Flexor/Hamstring stretches (green band)

Activation: 1×20 Banded Deadbugs (orange band)

Warm-up

2x

200m row

10 BB Goodmorings

10 Legs Swings front to back

Deadlift

6×3 @ 90% 3RM

Tempo: 31X4

Metcon (AMRAP – Rounds)

15min AMRAP

Obj. Hard steady pace
250m row

100m Farmers Carry (70/53)

10 Atlas Stone Over Shoulder