CrossFit Georgetown – CrossFit
September 7 – Anniversary Party @ 4PM!
Activation
Foam Roll: Quads (couch stretch), Hip flexors (green band), Psoas, Thoracic Spine, Scaps
Activation:
1×10 Straight Leg fire hydrant
Warm-up
Run 4 laps down and back
—THEN—
Barbell Warm up
Barbell Warm-up (Clean) (No Measure)
*All with the Clean grip
10 Good mornings
10 Shrugs
10 Shrugs + High pulls
10 Muscle Clean
10 Front Squat
10 Press
Metcon (AMRAP – Rounds)
Bear Complex with a Partner
Power Clean
Front Squat
Push Press
Back Squat
Behind the neck Push Press
20min AMRAP
Partner A does 1 Full round
Partner B then does 1 Full Round
*If barbell is dropped during movements = 5 burpees over the bar penalty together