CrossFit Georgetown – CrossFit
Activation
Foam Roll: Chest, Lats, Upper Back
Activation
3x
10 Lat Pull downs
10 Banded Pull aparts
Warm-up
2 min AB/Rower
—THEN—
3x
9 Push ups
6 Pass Throughs
3 Shoulder rolls on pull up bar
Bench Press
@50% 1RM
Superset with Scap Raises
Scap Raises
Light DB pressed into the knee. without moving anything but the shoulder lower toward other knee, return to the upright position of 90 degrees.
3×6 on each side.