CrossFit Georgetown – CrossFit
Activation
Foam Roll: Shoulder, Lats, Traps, Thoracic Spine, Calfs
Activation:
2×10
M,Y’s, T’s (orange band)
Warm-up
2 min AB
—THEN—
2x
10 Push ups
10 Wt. Arm Circls front to back
10 Barbell Press (empty)
Gymnastics
10minutes to work on Double Unders
-Hands
-Eyes
-Speed of rope
-Jump height
– Feet
-Rope
If you already know how to double you will do 4×50
Shoulder Press (5-5-5-5)
4×5 @ 60% 1RM
Metcon (5 Rounds for weight)
15min EMOM
*All weight will be taken from the ground
Min 1: :30sec Double KB OH Walk (53/35) LOCK OUT!
Min 2: 50 DU
Min 3: 5 Push Press (135/95)