CrossFit Georgetown – CrossFit
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