CrossFit Georgetown – CrossFit
Activation
Foam Roll: Chest (Lacross Ball & Foam Roller), Shoulders (Lacross ball + wall), Traps (lacross ball), Thoracic Spine (foam rollers +wall)
Activation
x2
:30 Plate press hold in DB position
10 Banded lat pull downs
Warm-up
500m Row
—THEN—
3x
7 Push Ups
7 Wt. Arm circles (2.5/5)
7 Pass Throughs (pvc pipe)
Bench Press (4-4-4)
80% 1 RM
3×4
DB Fly (8-8-8)
3×8 DB Fly – keep a steady do-able weight
SUPER SET
3×5 Ring Dips (or any dip variation)
Metcon (AMRAP – Reps)
3:00min on/ 2:00min off
X2
3:00/2:00
As Many REPS as possible in the 3:00min of work
9 Wall Balls (20/14)
6 Slam Balls (20/15)
3 Renegade Rows (35/20)