CrossFit Georgetown – CrossFit
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