CrossFit Georgetown – CrossFit
Sept 7 – Anniversary Party at Gym @4PM
Activation
Foam Roll: Lats, Scaps, Delts, Throacic Spine, Traps, Calfs, Shins
Activation:
1×10 M-Y-T’s
Warm-up
2 min Rower
—THEN—
2x
10 Pass Throughs
10 Shoulder Kips
10 Hollow Body Rocks
Gymnastics
Spend the next 10-20 minutes working on different Kipping aspects
3×8 Fast Hip bridges
3×10 Superman Hollow Body Rolls
2×10 Hollow Body Rocks
2×10 Shoulder Kips on bar
Metcon (Time)
4 RFT
200m Row
5 Pull ups
10 AKBS (53/35)
15 Wt. Sit ups (45/25)