CrossFit Georgetown – CrossFit
Jan 25
DXA Scan
Oly Class
Activation
Foam Roll: Thoracic Spine, Scaps, Lats, Delts, Quads, Glutes, Lower Back, PVC Pipe shoulder stretches
Activation: 1×20 Banded Alt. Supermans (orange band)
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
Hang Clean
5×4 @ 70% 3RM
Tempo: 31X1
3 seconds from hip to top of the knee
Metcon (Time)
For Time:
15-12-9
Obj (speed)
Power Cleans @ 70% 3RM
Burpees over the bar
Pull ups