CrossFit Georgetown – CrossFit
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