CrossFit Georgetown – CrossFit

JULY 4TH – 9AM WOD ONLY!
JULY 6TH – COACHES COMPETE IN OLY MEET
JULY 20TH
DXA SCAN https://www.facebook.com/events/316175105942828/
OLY CLINIC
GYM NIGHT OUT!

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Activation

Foam Roll: Scaps, Lats, Delts, Traps, Thoracic Spine, PVC Pipe stretches, Banded hip flexor stretches (green band)

Activation:

1×10

M-Y-T’s (orange band)

Warm-up

3x

9 Cal AB

10 Pass Throughs

5 Barbell presses

Split Jerk

5×3

Sets 1-3 60% 1RM

Sets 4 &5 70% 1 RM

Metcon (Time)

5RFT
10 DB Push Press (50/35)

10 Alt. Single Arm DB Snatch (50/35)

EMOM stop and do 3 burpees over the DB