Benchmark Day 1

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, IT Band, Glutes, Psoas, Pecs, Thoracic Spine

Activation:

1×10 Straight Leg firehydrant

1×10 Banded Pull aparts

Warm-up

2x

100m row

10 barbell back squats

10 push ups

3RM Backsquat (Total Weight)

Back Squat (1 Rep Max)

3RM Bench (Total Weight)

Bench Press (1 Rep Max)

2K Row (Time)

Row 2,000m

Set up screen to show average 500m pace

2k row for time

establish average 500m pace