CrossFit Georgetown – CrossFit
December 24 – Closed
December 25 – Closed
Januray 1 – Closed
Activation
Foam Roll: Quads, IT Band, Psoas, Lower back, Shoulder PVC stretch
Activation
2×10 Banded Superman
Warm-up
3 min AB
—THEN—
10 goblet squats
10 AKBS
10 KB Goodmorings
Front Squat (8-8-8)
3×8 @ 65% of your 1RM
Lift Breakdown
Break down DB Snatch
1. Placement of DB
2. Chest/Butt/Back
3. Closeness
4. Elbow high
5. Drop under
Metcon (Weight)
10 minutes E2MOM
9/6 Cal AB
5/5 DB Snatch (50/35)