CrossFit Georgetown – CrossFit
Activation
Foam Roll: Scaps, Delts, Lats, Traps, Throacic Spine
Activation: 1×10 Internal/External Rotations
Warm-up
3x
10 Pass Throughs
10 BB Press
10 Airsquats
3RM Push Press (Total Weight)
Push Press (1 Rep Max)
10 minute AB Test (AMRAP – Reps)
Find max calories on the AB for 10 minutes
Set up bike to show average RPMs held per minute