CrossFit Georgetown – CrossFit
JUNE 1 – Align Chiropractic will be here doing FREE injury evaluations and providing adjustments ($40)
JUNE 3 – Start of our Summer Youth Program M/W/F from 8-9AM
JUNE 29 – Memorial WOD and fundraiser for William Brown
Foam Roll: Shoulders (pvc pipe), Thoracic spine, forearms, quads, IT band, butt
1×20 DB Dead Bug
Barbell warm up
10 reps at every movement:
Movement Break Down
Breakdown the mechanics of a Squat Clean and the difference between power.
3 RM Squat Clean
10 min to find a 3 RM squat clean. Your warm up sets start when 10minutes starts.
Metcon (AMRAP – Reps)
(obj. steady pace)
REST 5 MIN
50% Of your 3RM to find as many reps as possible in 10min.
MUST BE SQUAT CLEANS