CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Butt, Scaps, Delts
Activation:
1×20 Banded Pull Aparts (orange/red band)
Warm-up
3x
10 Light KB Around the worlds
10 Push ups
10 Pass Throughs
10 banded walks side to side
Turkish Get Up
3×6 on each side
Pick a weight that is challenging – but not crushing
Movement Break Down
KB Snatch Break down
– Staying close to the midline
– Leaning back
– Punching
-Rotating the wrist
*Keeping them from slamming the KB onto the wrist in the receiving position
Metcon (Time)
4 RFT
6 (R) KB Snatch (53/35)
6 (L) KB Snatch
9 RKBS (53/35)
250m row