Barbell Cycling

CrossFit Georgetown – CrossFit

Jan 25
DXA Scan
Oly Class

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Activation

Foam Roll: Thoracic Spine, Scaps, Lats, Delts, Quads, Glutes, Lower Back, PVC Pipe shoulder stretches

Activation: 1×20 Banded Alt. Supermans (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

Hang Clean

5×4 @ 70% 3RM

Tempo: 31X1

3 seconds from hip to top of the knee

Metcon (Time)

For Time:

15-12-9

Obj (speed)
Power Cleans @ 70% 3RM

Burpees over the bar

Pull ups