CrossFit Georgetown – CrossFit
Activation
Foam Roll: Pecs, Scpas, Traps, Throracic Spine
Activation: 1×10 Banded pull aparts
Warm-up
2x
10 Pass throughs
10 Push ups
10 Airsquats
A1: Bench Press
5×6 @ 75% 3RM
A2: Inverted Ring Rows
Supersest with BB 5×6
Metcon (AMRAP – Rounds)
3:00on/3:00 off
x1
3 Burpee Box Jumps
6 Cal AB
9 Renegade Rows (35/25)
Metcon (AMRAP – Rounds)
3:00on/3:00 off
x1
3 Renegade Rows
6 Burpee Box Jumps
9 Cal AB
Metcon (AMRAP – Rounds)
3:00on/3:00off
x1
3 Cal AB
6 Renegade Row
9 Burpee Box Jumps