CrossFit Georgetown – CrossFit
Activation
Foam Roll: Lats, Throacic Spine, Shoulders, Traps, Pecs, Quads
Activation:
2×10
Banded OH Pulls (red/orange band)
Warm-up
2 min on AB
—THEN—
2x
10 PVC Pipe Pass throughs
5/5 KB Rotations (light weight)
5/5 KB Press
Gymnastics
Work on any of the following areas: (15 minutes)
Four different levels:
1. Kipping – shoulder hinge, hip hinge, feet together, hands wide
2. Butterfly Kip – chest through, feet together, backward bicycle, flicking sand with toes
3. Bar Muscle Ups- Kipping with a band hanging from pullup bar pulling to bellybutton or lower, huge sit up, turnover
4. Strict Pull ups – with negative descend or weighted
Thruster
3×5 increasing weight each round
Getting to a heavy but doable set of 5
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
(Obj. Speed)