CrossFit Georgetown – CrossFit
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