CrossFit Georgetown – Youth Program

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Activation

Foam Roll: Throacic Spine, Triceps, Traps, Scaps

Activation:

1×10 Banded Curls (orange)

1×10 Banded Extensions (orange)

Warm-up

2min AB

—THEN—

10 Bicep Curls (pair of 5lb/2.5 plates)

10 Tricep Presses(single 5lb/2.5 plate

Bicep Curls

3×8

Triceps Press

Seated on a box/bench – with a single dumbbell start behind the head at 90 degrees and fully extend to the top
3×8

Dirty Seven Curls

With a Barbell

7 Bicep curls from bottom to half way up

7 Bicep curls from top to half way down

7 Bicep curls full range of motion
2×7 each station

Triceps Extension

Using a flat surface – create a table top position with you back. From there bring you arm up to be parallel with your back and extend the arm only at the elbow.
2×7

Metcon (Time)

3 RFT
5 Chin ups

10 Dips

9/6 Cal AB