CrossFit Georgetown – CrossFit
Activation
Foam Roll: Lats, Shoulders, Thoracic Spine, Banded OH Stretches -single arm (green band), PVC pipe shoulder stretches
Activation:
1×20 (orange band)
Over head banded squats from rig
Warm-up
3x
Empty Barbell
10 Behind the neck press
10 OH Squats
Overhead Squat
3×4 @ 70% 1RM
Warm up to it by doing 3×3 increase weight each round
Metcon (Time)
2 RFT
Double DB OH Carry down and back 1x (35/25)
10 DB Single Arm OHS (right) (35/25)
10 DB Snatch (right) (35/25)
Double DB OH Carry down and back 1x
10 DB Single Arm OHS (left)
10 DB Snatch (left)
Double DB OH Carry down and back 1x