CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Inside Quad, Thoracic Spine, Psoas, Scaps, Wrist
Activation: 1×10 Straight leg fire-hydrant
Warm-up
2x
200m run
10 BB Front Squats
10 BB Strict Press
Squat Clean Thruster
15minutes to find a DAILY 3RM
These will be unbroken – no rest – no reset – just touch and go.
Metcon (AMRAP – Reps)
10 min AMRAP
Obj: Pace – push your red line
@85% 3RM
10min to get as many reps as possible of your squat clean thruster