CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Butt, Psoas, Thoracic Spine, Scaps
Activation:
1×10/10
Laying banded center press (orange)
Warm-up
2 min AB/Rower
—THEN—
Empty Barbell
x2
5 Back Squats
5 Presses
5 Behind the neck press
5 Front Squat
Movement Break Down
Go over each movement individually
Go over how to do bear complex (unbroken)
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
5 sets each one unbroken
Increase weight each round. NOT to maximum capcity.
Metcon (6 Rounds for calories)
:30on/:30off
x6
(Obj. same RPM)
Airbike Sprints
Men hold: 70+RPM
Ladies hold: 60+RPM