CrossFit Georgetown – CrossFit

Sept 7 – Anniversary Party at Gym @4PM

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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)