CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Lats, shoulders, psoas, butt, thoracic spine,

Activation:

2×10

DB Deadbug (nothing heavier than a 35#)

Warm-up

Row 500m

—THEN—

3x

10 Pass Throughs

5 Barbell behind the neck press

10 PVC pipe OH Squat

Overhead Squat (5-5-5-5)

Working up to a heavy Do-able set of 5. Increase weight each round.

Lift Breakdown

Break Down:

OHS – focus on hand placement, squat form, eyes.

If they aren’t comfortable with this have them do really light weight or PVC Pipe

Metcon (5 Rounds for calories)

15min

2:00min on/1:00min off

Repeatable calories on AB
5 OHS (95/65)

Remaining time is max amount of Calories on AB