CrossFit Georgetown – CrossFit

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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