CrossFit Georgetown – Youth Program
Activation
Foam roll: thoracic spine, pecs, scaps, lats
Activation:
1×10 M-Y-T
Warm-up
3min AB
—THEN—
2X
10 pass throughs
10 banded pull aparts (orange)
Agility Ladder
Back Row
With light to moderate weight.
3×8 barbell back row with flat back to bellybutton
DB Fly
3×8 inclined DB fly increase weight each time
Pull-ups
Work on lat activation, pulling chin over bar.
Ring rows
Pull up bar lower to ground
Banded
10min AMRAP (Time)
5 pull ups
10 push ups
15 air squats