CrossFit Georgetown – CrossFit
Activation
Foam Roll: Shoulders, Lats, Pecs, Thoracic Spine
Activation:
x2
10 Banded Pull Aparts
10 Lat Pull Downs
Warm-up
20 cal AB buy in
-then-
3x
10 pass throughs
10 push ups
10 sit ups
Gymnastics
TABATA
Hollow Body Rocks
Gymnastics
5x
(Facing the wall)
5 Wall Walks
OR
20 Shoulder Taps
Alternatives:
1. Box HSPU Work
2. Kicking into Handstand
3. Handstand Hold for :30
Bicep Curls (8-8-8-8)
Triceps Press (8-8-8-8)
Seated on a box/bench – with a single dumbbell start behind the head at 90 degrees and fully extend to the top
Abs
4x
10 Hanging straight leg raises
10/10 Plate Side Bends
10 Wt. Sit ups
50 Flutter Kicks
50 Siccors