CrossFit Georgetown – CrossFit

View Public Whiteboard

Activation

Foam Roll: Thoracic Spine, Scaps, Delts, Traps, Lats

Activation: 1×10 Internal/External Rotations

Warm-up

2x

10 Pass Throughs

5 BB Strict Press

200m Row

A1: Shoulder Press

4×3 @ 80% 3RM

31X1

A2: Scap Raises

Light DB pressed into the knee. without moving anything but the shoulder lower toward other knee, return to the upright position of 90 degrees.
4×3 each arm

3131

Metcon (Time)

21-15-9

(Obj. hard steady pace)
Pull ups

Push Press @ 80% 3RM

Cal Rower