CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Scaps, Delts, Traps, Pecs, Thoracic Spine

Activation:

1×10/10 Standing Pallof Press (orange band)

Warm-up

3x

6 Cal Row

10 Push ups

10 Pass Throughs

10 Sit ups

Bench Press

4×5 @75% 1 RM

Metcon (Time)

4 RFT

*EMOM stop and do 5 Hand release push ups
(R) DB Single Arm Carry Down & Back (50/35)

(L) DB Single Arm Carry D&B (50/35)

10 T2B

10 DB Floor Press (50/35)