CrossFit Georgetown – CrossFit
Activation
Foam Roll: Scaps, Delts, Traps, Lats, Thoracic Spine, Lower Back/Upper glute
Activation:
1×20 Banded Alt. Supermans (orange band)
Warm-up
3x
10 Pass Throughs
10 Banded Pull Aparts (red/blue band)
6 Cal AB
Gymnastics
Spend the next 15 minutes working on Handstand walking progressions
1. Shoulder taps – feet together, chest as close to the wall as possible, same hand to same shoulder
2. Parther assisted handstand holds – kick up freely having your partner use their arms as barriers to assist in your hold
3. Walks – using the same mechanics as a shoulder tap – feet together, shifting weight
Metcon (Time)
3 RFT
10min Time Cap
10 Shoulder taps each side OR 24′ Handstand walk (4 mat lengths)
8 Seated DB Strict press (35/25)
9/6 Cal AB
RomWod
Focus on lower back, glutes, hip flexors