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