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)