Announcements
Mar 21 – Oly Class
Mar 28 – Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Lower back, glutes, hamstrings, hip flexors/hamstrings (green band)
Activation: 1×10 Banded Good mornings
Warm-up
2x
10 Small Band – banded walks front to back
10 Leg swings
6 Cal AB
A1: Deadlift
4×8 @ 60% 3RM
A2: GHD Hip Extension
https://www.youtube.com/watch?v=dizQOJZwTDw
4×8
Metcon (Time)
3 RFT
400m Run
8 DL @ 50% 3RM
100m Farmers Carry (70/53)