CrossFit Georgetown – CrossFit

View Public Whiteboard

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)