CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Thoracic Spine, Psoas, Hip Flexor/Hamstring banded stretch (green band)
Activation: 1×10/10 Bent knee fire hydrant
Warm-up
2x
100m Row
10 Barbell Front Squats
6 Barbell Press
THEN
Warm up to the Power Clean weight
Metcon (AMRAP – Rounds)
30min AMRAP
With a partner
1 partner works at a time – split the work as needed:
1,000m row
50 Wall Balls (20/14)
25 Power Clean (185/125)