CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Lats, Shoulders, Thoracic Spine, Quads

Activation:

2×10/10 Banded Center Pulls

Warm-up

300m Row

—THEN—

10 Wt. Pass Throughs (2.5/5)

5/5 KB Rotations

5 Empty BB Press

Split Jerk (5-5-5-3-3-3-1-1-1)

1000m Row (Time)

Max Effort 1000m Row