CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Scaps, Lats, delts, traps, thoracic spine, banded shoulder stretches

Activation: 1×10 Internal/External Rotations

Warm-up

2x

6 Cal AB

10 Pass throughs

8 Empty BB strict press

Metcon (Time)

20 RFT

(Obj. Pace – split rounds with partner)
1. You go I go OR

2. Split reps every round OR

3. Partner A does 1 round while Partner B rest – then switch

6 Push Press @ 75% 3 RM

10 Wallballs

200m Row