Benchmark Day 4

by | Apr 15, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Chest, Back, Lats, Shoulders

Activation:

3x

10 Banded Pull Aparts

10 Banded Lat Pull Downs

Warm-up

2x

:30 AB/row

10 Wt. pass throughs (5/2.5lbs)

10 Push ups

3/3 Turkish Get ups (light weight)

Lift Breakdown

Hand Placement

Bar Path to Chest

Feet on ground

Bench Press (5-5-3-3-1-1-1)

Find 1RM Bench Press

Metcon (6 Rounds for reps)

1:00on/1:00off

x3
DB Facing Burpees (35/25)

DB Thrusters (35/25)