7.8.19

CrossFit Georgetown – CrossFit

JULY 20TH
DXA SCAN https://www.facebook.com/events/316175105942828/
OLY CLINIC
GYM NIGHT OUT!

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Activation

Foam Roll: Lower back, butt, hamstrings, hip flexor stretch (green band)

Activation:

1×10 Barbell:

Good morning with straight legs soft knees – only feel this in the hamstrings. Get as low as your mobility allows and without breaking a straight spine.

Warm-up

2x

200m row

10 leg swings front to back

10 banded walks front to back

Sumo Deadlift

5×5 Increase weight each round

Metcon (4 Rounds for time)

Every 4 min on the 4 min

x4

(obj. repeatable pace)
10 SDLHP (70/53)

9/6 Cal AB

10 Buprees

9/6 Cal AB

Rest the remainder of the 4 minutes