CrossFit Georgetown – CrossFit

JUNE 1 – Align Chiropractic will be here doing FREE injury evaluations and providing adjustments ($40)
8:30- 10:30AM
JUNE 3 – Start of our Summer Youth Program M/W/F from 8-9AM
JUNE 29 – Memorial WOD and fundraiser for William Brown

View Public Whiteboard

Activation

Foam Roll: Shoulders (pvc pipe), Thoracic spine, forearms, quads, IT band, butt

Activation:

1×20 DB Dead Bug

Warm-up

Barbell warm up

1x

10 reps at every movement:

Good mornings

Shrug

High Pull

Fast Elbows

Front Squat

Press

Back Squat

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)

10min AMRAP

(obj. steady pace)
REST 5 MIN

—THEN—-

50% Of your 3RM to find as many reps as possible in 10min.

MUST BE SQUAT CLEANS