CrossFit Georgetown – CrossFit
Activation
Foam Roll: Lats, Thoracic spine, Shoulders, Traps
Activation
3x
10 External Rotation
10 Internal Rotation
10 Lat Pulldowns
Warm-up
3x
10 Pass Throughs
10 Wt. Arm circles forward and back (5/2.5lb)
5 KB Rotations (each side)
Lift Breakdown
Front Rack Position
Chin
Core
Feet
Lock out position
Shoulder Press (5-5-5-3-3-3-1-1-1)
30 minutes to find 1 RM.
15min AMRAP (AMRAP – Rounds and Reps)
With your partner. Switch every 10 Reps
Switch every 10 reps
60 Wall Balls (20/14)
60 DU or 3x Singles
40 Pull ups
40 Cal AB
20 AKBS (53/35)
20 Slam Balls (20/15)