CrossFit Georgetown – CrossFit
3.23.19 – Family Bowling Night RSVP on Facebook group
https://www.facebook.com/events/2196074900438337/
Activation
Foam Roll: Quads (couch stretch), Hip flexors (green band), calf (foam roller), shins (foam roller), feet (lacrosse ball), Shoulders (green band)
Activation:
2×10
Banded walks front to back (green band)
Warm-up
2min on AB
—THEN—
2x
10 Air squats
10 Leg swings side to side
10 PVC pipe pass throughs
25 Single Unders (jump rope)
Front Squat
3×5 @65% of 1RM
Warm up to it by doing 2×5 increasing weight each round
Movement Break Down
Squat Cleans
Set up
Feet
Bar path
Knees
Pull 1 – 2- 3
High Elbows
Fast elbows
drop under
head position
Metcon (Time)
For Time: 15min Time Cap
12 Squat Cleans (135/95)
25 Double Unders
9 Squat Cleans
50 Double Unders
6 Squat Cleans
75 Double Unders