CrossFit Georgetown – CrossFit

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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)