CrossFit Georgetown – Youth Program

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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