CrossFit Georgetown – CrossFit
Activation
Foam Rolling: Lats, Shoulders
Activation:
10 Alternating Superman while holding onto a band
Warm-up
x2
Shuttle Run
10 Pass Throughs
10 BB Press
Shoulder Press (6-6-6-6)
60% 1 RM
11X3
hold for 3 seconds at the top
Metcon (No Measure)
20min EMOM
Min 1: 15 RKBS (53/35)
Min 2: 12 Slam Balls (20/15)
Min 3: 9 Pull Ups
Min 4: 6 DB PP (50/35)