CrossFit Georgetown – CrossFit

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Activation

FoamRoll: Scaps, Lats, Delts, Traps, Thoracic Spine, Shoulder stretches (green band)

Activation:

2×10 Banded Superman (orange band)

Warm-up

3x (empty barbell)

10 BB Press

10 Behind the neck presss (snatch grip)

10 Back Rows

Push Press

3X8 @ 70% 1RM

Metcon (Time)

4 RFT

(obj. steady pace)
10 HSPU

10 (R) Single arm OH lunges (50/35)

10 (L) Single arm OH lunges (50/35)

9/6 Cal AB