CrossFit Georgetown – CrossFit
JULY 6TH – COACHES COMPETE IN OLY MEET
JULY 20TH
DXA SCAN https://www.facebook.com/events/316175105942828/
OLY CLINIC
GYM NIGHT OUT!
Activation
Foam Roll: Quads, IT Band, Inner Quad, Psoas, Hamstrings
Warm-up
Down & Back on drive way or inside gym (depends on weather)
High Knees
Butt Kicks
Soldiers
Lunge With Twist up
Bounding
Inch worm + Push up (only down)
Bear Crawl (only down)
Backward Run (only down)
Movement Break Down
Demonstrate & break down the following:
DB Cleans
BBJO
DB Deadlifts
Metcon (AMRAP – Rounds)
25min AMRAP
*Switch every 500m on the rower
* Teams of 2
AMRAP
12 DB Cleans (50/35)
10 Burpee Box Jump Overs
8 DB Deadlifts (50/35)
PARTNER A: Does the movements as many rounds as possible while PARTNER B rows 500m. Once PARTNER B finishes rowing 500m they switch. PARTNER B will start where PARTNER A left off. PARTNER A then rows 500m. Repeat till time is up