CrossFit Georgetown – CrossFit
Activation
Foam Roll: Lats, Scaps, Delts, Traps, Thoracic Spine
Activation:
1×20
M-Y-T’s (orange band)
Warm-up
500m row
—THEN—
2x
10 Pass throughs
5/5 KB rotations (lying down)
10 Banded pull aparts (red/blue band)
Skill work
4×8
MU work: Russian dips, hips to rings, ring dips with pause at bottom, false grip
4×8
HSPU work: deficit, strict, kipping, ahoulder taps, wall walks
Metcon (15 Rounds for reps)
:30sec on/ :30sec off
X5
(Obj: repeatable reps)
HSPU
MU/ Bar MU
DU
*or any of the above skill work movements