CrossFit Georgetown – CrossFit
Activation
Foam Roll: Scaps, Delts, Traps, Lats, Throacic Spine
Activation: 1×10 M-Y-T’s (orange band)
Warm-up
500m row
—THEN—
2x
10 Pass Throughs
10 Push ups
Shoulder Press
3×6 @ 60% 1 RM
Negative Pull Ups
Starting at the top of a pull up. Slowly release down to full extension at the bottom. Keep body tight
3×3 – Counting 5 Seconds down
Alternatives:
1. Banded Assisted
2. Rope Pull ups from the ground
3. Ring Rows
Metcon (Time)
3 RFT
250m Row
21 AKBS (53/35)
15 DB PP (50/35)
9 Pull ups