CrossFit Georgetown – CrossFit

View Public Whiteboard

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