CrossFit Georgetown – CrossFit
Foam Roll: Lats, shoulders, psoas, butt, thoracic spine,
DB Deadbug (nothing heavier than a 35#)
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.
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)
2:00min on/1:00min off
Repeatable calories on AB
5 OHS (95/65)
Remaining time is max amount of Calories on AB