CrossFit Georgetown – CrossFit
Activation
Foam Roll: Lower back, thoracic spine, calfs, butt, PVC pipe stretches
Activation:
2×10
Banded Superman (orange band)
Warm-up
5 min on bike or rower
Gymnastics
Pick 1 or 2 different Gymnastic movements you need to work on:
-Spend 20 min here – working on progressions and skill to get to the end result
Double Unders
HSPU
Toes to bar
Kipping Pull ups
Butterfly Pull ups
Chest to bar pull ups
Strict Pull ups
Weighted Pull ups
Dips
Weighted Dips
Bar Muscle Up
Ring Muscle Up
Metcon (Time)
For Time:
21-15-9-9-15-21
HSPU
Cal AB
T2B