03.13.19

CrossFit Georgetown – CrossFit

3.23.19 – Family Bowling Night RSVP on Facebook group
https://www.facebook.com/events/2196074900438337/

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Activation

Foam Roll: Quads (couch stretch), Hip flexors (green band), calf (foam roller), shins (foam roller), feet (lacrosse ball), Shoulders (green band)

Activation:

2×10

Banded walks front to back (green band)

Warm-up

2min on AB

—THEN—

2x

10 Air squats

10 Leg swings side to side

10 PVC pipe pass throughs

25 Single Unders (jump rope)

Front Squat

3×5 @65% of 1RM

Warm up to it by doing 2×5 increasing weight each round

Movement Break Down

Squat Cleans

Set up

Feet

Bar path

Knees

Pull 1 – 2- 3

High Elbows

Fast elbows

drop under

head position

Metcon (Time)

For Time: 15min Time Cap
12 Squat Cleans (135/95)

25 Double Unders

9 Squat Cleans

50 Double Unders

6 Squat Cleans

75 Double Unders