CrossFit Georgetown – CrossFit
Activation
Foam Roll: Pecs, Throacic Spine, Scaps, Traps, Triceps (ball on box)
Activation: 1×20 banded pull-aparts (red/blue band)
Warm-up
2x
10 Pass Throughs
8 DB Tricep Press
6 Cal AB
A1: Piston DB Bench Press
5×4 on each side
Increase weight each round
3131
A2: Dips
5×4 any dip variation (ring, weighted, box, etc. )
31X1
Metcon (4 Rounds for reps)
2:00on/1:00off
x4
Start each round where you left off
4 BB Floor Press (135/85)
6 Dips
8 Cal Row
RomWod
Focus on lower body/shoulders