CrossFit Georgetown – CrossFit

View Public Whiteboard

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