DELOAD WEEK DAY 5

Announcements

Mar 21 – Oly Class

Mar 28 – Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/

CrossFit Georgetown – CrossFit

View Public Whiteboard

Activation

Foam Roll: Lower back, glutes, hamstrings, hip flexors/hamstrings (green band)

Activation: 1×10 Banded Good mornings

Warm-up

2x

10 Small Band – banded walks front to back

10 Leg swings

6 Cal AB

A1: Deadlift

4×8 @ 60% 3RM

A2: GHD Hip Extension

https://www.youtube.com/watch?v=dizQOJZwTDw
4×8

Metcon (Time)

3 RFT
400m Run

8 DL @ 50% 3RM

100m Farmers Carry (70/53)