Announcements
Mar 21 – Oly Class
Mar 28 – Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Inside Quad, Calfs, Scaps, Delts, Lats
Activation: 1×10 Banded lat pull down deadbug
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
3RM Squat Clean (Total Weight)
Squat Clean (1 Rep Max)
3RM Squat Snatch (Total Weight)
Snatch (1 Rep Max)
10 Min Prisoner Step Test (AMRAP – Reps)
Everyone on a 20″ box. Hands Behind your head. Place a foot on the box, step up fully meeting the other foot on the box. Step down and repeat.