CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, IT Band, Psoas, Butt

Activation:

2×10 Alternating Dead Bug

Warm-up

3x

6 Cal AB

6 Barbell front squats

10/10 Banded walks side to side (green band)

Front Squat

4×5 @ 70% 1RM

Warm up to the working weight by doing 3×3 increasing weight each round

Movement Break Down

Squat Clean:

Feet

Hands

Set up

1,2,3 Pulls

Fast Elbows

Front Rack

Receiving position

Metcon (Weight)

15min EMOM
Min 1: 7 Wall Balls (20/14)

Min 2: 3 Squat Cleans (115/95)

Min 3: 7 Slam Balls (20/14)