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