CrossFit Georgetown – CrossFit

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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)