CrossFit Georgetown – CrossFit
Activation
Foam Roll: Scaps, Delts, Traps, Pecs, Thoracic Spine
Activation:
1×10 Banded Pull Aparts (red/blue band)
Warm-up
2x
1 lap down and back
10 Push ups
10 Wt. Pass Throughs
Core
3x
10 Wt Straight leg sit ups (45/25)
20 Russian Twist (10ech side)
10 Sam Splits
Bench Press
5×6 @ 55% 1 RM
Metcon (Weight)
15min EMOM
Min 1: 6 Renegade Rows (35/25)
Min 2: 8 DB Floor Press (35/25)
Min 3: 10 Cal Row