CrossFit Georgetown – CrossFit
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