Benchmark Day 1

CrossFit Georgetown – CrossFit

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Psoas, Butt, Lower Back, Hips, Ankles

Activation:

2×10

Wall Dead Bug

Warm-up

3 min on AB/Rower

3x

10 Banded Walks Front to Back

10 Air Squats

10 Banded Hip Raises

Lift Breakdown

Eyes

Chest

Core

Knees

Heels

How to Bail if needed

Back Squat (5-5-5-3-3-3-1-1-1)

We will have 30 minutes to find your 1RM on back squat. Warm up to it by doing a few reps at 5, a few at 3, then to sets of 1. Increase weight each round. Ask for a spotter if you need one.

Metcon (Distance)

:30on/:30off

Airbike or Rower
AB or Rower

:30/:30

x5

Pace should be based on what you want: slow and steady, or a sprint. Keep in mind every :30 should be the same pace