CrossFit Georgetown – CrossFit

Activation

Foam Roll: Shoulders, Thoracic Spine, Wrist, Quads

Activation

10 Banded OH Pulls

10 Banded Lat Pulls

10/10 Forward Backward Banded Walks

Warm-up

TABATA

PVC Passthrougs

Air Squats

Arm Swings

Lunges

Lift Breakdown

Variations:

Med Ball Clean

PVC Pipe

Barbell

Deadlift to a Front Squat

Speed – Fast Elbows

Raise Butt and Chest at the same weight

Weight in Heels

Add in the Jerk for Grace – If not comfortable with either, stick to DL or FS or even MB Cleans.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Abs

2x

20/20 Russian Twist (25/10)

20 Wt. Sit Ups

20/20 Side Bends