Announcements
Mar 7 – Oly Class
Mar 8 – Athleta @ the Domain 1-3PM 20% off ENTIRE purchase
Mar 21 – Oly Class
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Thoracic Spine, Scaps, Lats, Traps, Wrist, PVC Pipe Shoulder Stretches
Activation: 1×20 Banded OH Squats (orange band)
Warm-up
2x
10 Muscle Snatch
10 OH Squats
10 Behind the neck Press
200m Run
Snatch Balance
4×3 increase weight each round
Dip + Drop under bar – full squat
Snatch
4×3 increase weight each round
Metcon (Time)
4 RFT
15 min time cap
Obj. Heavy
2 Snatch @ 90% 3RM
8 T2B
9/6 Cal AB