CrossFit Georgetown – CrossFit
Activation
Foam roll: quads, lats, thoracic spine, PVC pipe shoulder stretches
Activation:
2×10 banded overhead squats (orange)
Abs
TABATA planks
Front elbows
Right side
Left side
Hands
Warm-up
Barbell warm up
One time through
10 good morning
10 shrugs
10 high pulls
10 muscle cleans
10 front Squats
10 presses
Squat Clean and Jerk
4×3
Metcon (Time)
3-6-9-9-6-3
Strict pull ups
Power cleans (135/85)
laps (driveway)
*Down = 1 lap