CrossFit Georgetown – CrossFit

View Public Whiteboard


Foam Roll: Pecs, Scaps, Traps, Thoracic Spine

Activaion: 1×10 Banded Pull aparts



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