CrossFit Georgetown – CrossFit
Activation
Foam Roll: Pecs, Scaps, Traps, Thoracic Spine
Activaion: 1×10 Banded Pull aparts
Warm-up
2x
10 Pass throughs
10 Ring rows
10 push ups
Incline Bench Press
5×5 increasing weight each round
Decline Push ups
Elevate feet above head on (plates/bench/box)
Works upper chest/front shoulders
Super set with Decline Push ups – 5×10
DB Fly
6×8 keeping weight light – medium
Back Row
With light to moderate weight.
Superset DB Fly with
Supinated back row
Metcon (No Measure)
12 min EMOM
Min 1: 10 push ups
Min 2: 5 Ring Row with a 3 sec hold at the top
Min 3: 100m Row