CrossFit Georgetown – CrossFit

View Public Whiteboard

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