06.03.19

CrossFit Georgetown – CrossFit

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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