CrossFit Georgetown – CrossFit

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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