CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, Inside Quad, Calfs, Scaps, Delts, Lats

Activation: 1×10 Banded lat pull down deadbug

Warm-up

2x

10 Jumping airsquats

10 Leg swings front to back

10 banded walks front to back

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

3RM Squat Clean (Total Weight)

Squat Clean (1 Rep Max)

Max Double Unders in 5 minutes (AMRAP – Reps)

How many DU can you get in 5 minutes?

Max PU in 5 Min (AMRAP – Reps)

How many pull ups can you get in 5 minutes?

Max HSPU in 5 minutes (AMRAP – Reps)

How many HSPU can you get in 5 minutes?