CrossFit Georgetown – CrossFit
Activation
Foam Roll: Scaps, Lats, Traps, Delts, Thoracic Spine
Activation: 1×10 M-Y-T’s (orange band)
Warm-up
2x
10 Pass Throughs
10 Barbell Press
10 Barbell Goodmornings
Split Jerk
3×5 @ 75% 1 RM
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
10 HSPU (Deficit 2 plates)
20 Alt. DB Snatch (50/35)
200m Row