CrossFit Georgetown – CrossFit
Activation
Foam Roll: Inside Quad, IT Band, Psoas, Glutes, Scaps, Thoracic Spine, Squat + thoracic spine twist
Activation: 1×10 Deadbug Banded Pallof Press (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
Squat Clean and Jerk
4×3 @ 80% 3RM OR working up to a heavy set
Metcon (5 Rounds for reps)
2:00on/1:00off
x5
(obj. same pace)
1 Squat Clean @ 80% 3RM
100m Run
5 T2B