CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Throacic Spine, Lats, Scaps, Delts, Banded hip flexor (green band)

Activation:

2×10

Banded OH Squats (orange band)

Warm-up

2x

10 Pass Throughs

10 Banded Walks Front to back (Green band)

10 OHS pvc pipe

Abs

:30on/:30off

X3

V-Ups

Drop Snatch

5×5

work on speed under the bar – NO drive from knees

Keep weight light

Snatch Balance

5×5

working on dropping under the bar with a slight drive from the knees. Increase weight each round

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

(obj. speed)
10 Power Snatches (95/65)

8 OHS (95/65)

200m row