CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads (couch stretch), Lats (lacrosse ball), Hamstrings (box+ball), Shoulders (green band), Hip flexors (green band)

Activation:

1×20 Banded OH Squats (orange band)

Warm-up

2x

2 laps down and back

10 Barbell Good mornings (on back)

10 Barbell OHS

Game

PVC Pipe Pass

Left

Right

Clap

Opposite

Step back

*Penalty for dropping PVC is coaches choice

Movement Break Down

Snatches (DBs can be used if client wants)

Deadlifts

Burpee PU

Metcon (AMRAP – Rounds)

20min AMRAP:

You go I go – complete same amount of reps.

Only complete round by both partners count
250m Row

15 Power Snatches (95/65)

250m Row

12 Burpee Pull ups

250m Row

9 Deadlifts (225/135)

250m Row