CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, IT Bands, Psoas, Butt, Scaps, Traps, lats

Activation:

x2

10 Banded Walks Side to Side

10 Banded walks Front to Back

Warm-up

20 Cal AB

—THEN—

Empty Barbell Warm Up

x2

10 Good Mornings

10 Shrugs

10 Shrug & Pulls

10 Fast Elbows

10 Front Squats

Lift Breakdown

If you have done Squat Cleans before you will be finding a 3RM

If you have NOT done Squat Cleans you will be working on form

Feet placement

Hand Placement

Bar path

Eyes

3 pulls

Shrug

Elbows

Receiving position

Squat Clean (5-5-5-3-3-3)

Metcon (Weight)

10min EMOM
5 Squat Cleans (50% of 3RM or still working on form)