CrossFit Georgetown – CrossFit

December 24 – Closed
December 25 – Closed
Januray 1 – Closed

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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)