CrossFit Georgetown – CrossFit

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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)