CrossFit Georgetown – CrossFit
Activation
Foam Roll: Banded hip flexor stretch (green band), Banded hamstring stretch, Quads (against wall), Lats (lacross ball on wall)
Activation:
2×10
Banded Superman (orange)
Warm-up
2x
:30 AB/Row
:30 Hollow body hold with PVC
:30 Superman hold with PVC
Gymnastics
10Min working on form/strength
PULL UPS:
Scap Raises (if you don’t have a strict PU yet w/o band)
Strict (with or without band or weighted)
Kipping (only if you can string 1-3 strict together)
Butterfly (only if you can kip 10 Unbroken)
Separate into groups of who’s doing what, then go over movements as individual groups.
Back Squat
3×8 @ 60% 1 RM
Metcon (Time)
3RFT
14 Back Rack Lunges (95/65) (7 each leg)
12 Pull Ups
6 Back Rack Step ups (24/20)