CrossFit Georgetown – CrossFit
Activation
Foam Roll: Pecs, Scaps, Delts, Traps, Thoracic Spine, banded shoulder stretches (green)
Activation:
2×10 Banded Pull Aparts (red/blue band)
Warm-up
3x
200m row
10 Pass throughs
10 push ups
Floor Press
5×8 Increase weight each round
Metcon (Time)
5 RFT
(obj. steady hard pace)
9 Burpee to plate (45#)
6 DB Floor Press (50/35)
9/6 Cal AB