CrossFit Georgetown – CrossFit

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Activation

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

Activation:

1×10 Banded Superman (orange)

Warm-up

500m Row

—THEN—

2x

10 Pass Throughs

:30 Hollow Body

:30 Superman

Gymnastics

Spend 20 minutes learning different kipping variations

Kipping

Butterfly

Bar Muscle Ups

Ring Muscle Ups

-Hands

-Hips

-Shoulders

-Feet together

Drills:

1. Bands hanging from pull up bar (KPU)

2. Ab Mat for feet together (KPU/MU)

3. Hips to rings (MU)

4. Seated Ring/band work (MU)

Metcon (No Measure)

15min EMOM
Min 1: 3 Pull ups/BM/RM

Min 2: 9/6 Cal AB

Min 3: 12 Wt. Sit ups (45/35)