CrossFit Georgetown – CrossFit

View Public Whiteboard


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)



(obj. same pace)
1 Squat Clean @ 80% 3RM

100m Run

5 T2B