8.15.19 – Benchmark WOD

CrossFit Georgetown – CrossFit

August 15 – Stretch Zone @5PM
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM

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Activation

Foam Roll: Quads, IT Band, Butt, Psoas, Lower Back, Traps

Activation:

1×10 DB Deadbug

Warm-up

2 min AB/Rower

—THEN—

2x

10 Banded Walks Side to Side (green/black band)

10 PVC around the worlds

10 Air squats

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Ways to break it down (reps)

count 18 down to 7

10 sets of 15 reps

25 sets of 6 reps

Core

If time – coaches choice