CrossFit Georgetown – CrossFit
Activation
Foam Roll: Pecs, Scaps, Delts, Traps, Thoracic Spine
Activation
1×20 Banded pull aparts (red/blue band)
Warm-up
3x
200m row
10 DB Flys (light weight)
10 DB Floor press (light weight)
Abs
TABATA
8x :20on/:10off
Forearm plank
Up down planks (hands to elbows)
Metcon (5 Rounds for weight)
E2MOM for 10min
5 bench press
Each round (5 rounds total) increase weight
50-60-65-70-75%
Metcon (AMRAP – Reps)
TABATA
(obj. repeatable pace)
—REST 3 min post E2MOM–
8x :20sec on/:10sec off
Burpees to target
(target is bar that you have to jump to touch)