CrossFit Georgetown – CrossFit
Activation
Foam Roll: Pecs, Traps, Throacic Spine, Shoulders, Delts
Activation:
2×20
Banded Pull Aparts (red/orange band)
Warm-up
Partner Banded Sprints:
x4 each (find someone of similar strength)
Partner A holds band for resistance
Partner B sprints to the other side of the gym
Bench Press
3×6
DB Bench Press
Increase weight each round
Metcon (Time)
2 RFT
(Obj. repeatable pace)
Time Cap 25min
*Running portion can be completed with weight vest or carrying a plate/medicine ball. If weight vest whole wod can be done with it on.
Run 1 lap up and down driveway
20 Weighted Sit ups (45/25)
Run 1 lap
20 DB front Squats (35/25)
Run 1 lap
20 Slam Balls (20/15)
Run 1 lap
20 Renegade Rows (35/25)