CrossFit Georgetown – CrossFit
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)