CrossFit Georgetown – CrossFit
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)