CrossFit Georgetown – CrossFit
Foam Roll: Quads, Inside Quad, Calfs, Scaps, Delts, Lats
Activation: 1×10 Banded lat pull down deadbug
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 + High pulls
10 Muscle Clean
10 Front Squat
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?