CrossFit Georgetown – CrossFit
Activation
Foam roll: lats, thoracic spine, scaps, delts. Shoulder stretch’s (green band)
Activation:
1×20 banded OH squats (orange)
Warm-up
2min AB
—THEN—
X2
10 pass throughs
10 OH squats (empty bar)
10 behind the neck presses
Overhead Squat
4×5 reps at 55% 1RM
Metcon (Time)
21-15-9
(Obj. Speed)
Power snatches (95/65)
Burpees over the bar