CrossFit Georgetown – CrossFit
Activation
Foam Roll: Scaps, Lats, Delts, Traps, PVC Pipe Shoulder stretches
Activation: 1×10 M-Y-T’s
Warm-up
2x
10 Wt. Arm circles
10 Scap slides (hanging from pull up bar)
10 Pass throughs
Push Press
3×6 @ 75% 3RM
Metcon (4 Rounds for time)
4 Rounds
Rest 1:1 ratio
(obj. same pace each round)
200m Row
10 AKBS (53/35)
6 C2B Pull ups