CrossFit Georgetown – CrossFit
Sept 7 – Anniversary Party at Gym @4PM
Activation
Foam Roll: Scaps, Lats, Traps, Quads, IT Band
Activation:
1×3 :30 hold on foam roller Deadbug
Warm-up
2min AB or Rower
—THEN—
2x
10 Inch worms with a stand up (NO PUSH UP)
10 Leg swings front to back
10 banded walks side to side (green band)
Back Squat
5×8 @ 50% 1 RM
Increase EMOM DB Snatch +Burpee over DB (Time)
RX weight: 50/35lb DB
Min 1: 1 DB snatch per arm + 3 Burpee over DB
Min 2: 2 DB snatch per arm + 3 Burpee over DB
Min 3: 3 DB snatch per arm + 3 Burpee over DB
…continue till you no longer make the minute