CrossFit Georgetown – Youth Program

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Activation

Foam Roll: Scaps, Delts, PVC Pipe stretch

Activation:

1×10 M-Y-T’s (orange band)

Warm-up

2min AB

—THEN—

10 PVC Pipe circles

10 banded pull aparts

Game

Tic-Tac-Toe

Coaches Choice

American Kettlebell Swing

3×10

Russian Kettlebell Swing

3×10

Metcon (AMRAP – Rounds and Reps)

3min AMRAP
8 AKBS

2 Shuttle Runs

REST 2 MIN

Metcon (AMRAP – Rounds and Reps)

3min AMRAP
10 RKBS

1 Shuttle run

REST 2 MIN

REPEAT BOTH METCONS