CrossFit Georgetown – CrossFit
BRO SESH!
Activation
Foam Roll: Shoulders (lacrosses ball), biceps, pecs
Activation:
2x
10 Banded Superman
Warm-up
3 min AB/Rower
—THEN—
x4
12 Pass Throughs
9 Banded Pull Aparts
6 Banded Curls
Run the Rack (10-10-10-10-10…till failure)
*Bicep Curls*
Start at a light weight (5/10lbs) do 10 reps at that light weight, no rest, increase weight 10 reps, no rest, increase weight 10 reps….till you fail
Skull Crushers (7-7-7-7)
Tricep Skull Crushers + Tricep Press out.
4×7 increase weight each round
Chin Ups (5-5-5-5)
Supinated hand position. Strict Chin ups, can add weight if needed.
Banded Tricep Pull Downs (8-8-8-8)
2 bands of the same resistance and a barbell. The thicker the band the harder the resistance. Place the bar in the bands. From 90 degrees pull down extending the elbow
Cool Down
:30 AMRAP Banded Bicep Curls
:30 AMRAP Banded Tricep Extensions
5 min on AB/Rower (slow pace)