12.05.18 – Max Lifting Day 3

CrossFit Georgetown – CrossFit

THIS SATURDAY- Christmas Party 4pm-10pm
– Wear your Ugly Christmas Sweater
– Bring a dish to Share
– Bake cookies for cookie exchange
– Bring a wrapped gift for White Elephant Gift Exchange
– Bring the WHOLE Family!

View Public Whiteboard

Activation

Foam Roll: Hamstrings, Lower Back, Butt, Psoas

Activation:

2x

10 Banded Dead bug press outs (orange band) (10 each side)

Warm-up

500 m row

—THEN—

3x

10 Leg swings front to back

10 Banded Walks Side to side

10 Banded Good mornings

10 Barbell Good mornings

Lift Breakdown

Stance

Barbell Path

Shins

Knees

Hips

Chest

Eyes

Grip

Deadlift (5-5-5-3-3-3-1-1-1)

25 min to find your 1 RM

Metcon (Distance)

If time:
5 min on the Rower