CrossFit Georgetown – CrossFit
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)