CrossFit Georgetown – Youth Program
Activation
Foam Roll: Scaps, Delts, Traps, Lats, Banded Shoulder stretches (green band)
Activation:
1×20
M-Y-T (orange band)
Warm-up
2min on AB/Rower
—THEN—
2x
10 Pass throughs
10 Banded Pull aparts (orange or red band)
Game
PVC Pipe Pass Game
Left
Right
Opposite
Clap
Abs
TABATA
8x :20on/:10off
Weighted Sit ups
Push Press
4×6 working on keeping ribs down – full extension, locking out overhead
Metcon (Time)
4RFT
3 Push Press
6 Pull ups (ring rows/banded)
9 Sit ups