CrossFit Georgetown – CrossFit
Activation
Foam Roll: Shoulders, Lats, Back, Chest
Banded Shoulder Stretches
Activation:
Bear Crawl with Lacross ball on back
Warm-up
3x
10 Arm Swings OH
10 Arm Circles Forward & Backward
10 Empty BB Press
Push Press (4-4-4-4-4)
At 70% 1RM
Scap Raises (8-8-8-8-8)
Light DB pressed into the knee. without moving anything but the shoulder lower toward other knee, return to the upright position of 90 degrees.
Super Set PP with Scap Raises
8 on each arm
21X2
Metcon (AMRAP – Rounds)
7min AMRAP
4 lengths FC (70/53)
4 lengths double KB/DB OH Walking (53/35)