CrossFit Georgetown – CrossFit
Activation
Foam Roll: Pecs, Thoracic Spine, Scaps, Traps
Activation: 1×10 Banded Pull aparts (red/blue band)
Warm-up
2x
6 Cal AB
10 Push ups
10 Pass Throughs
A1: Bench Press
4×3 @ 80% 3RM
Tempo: 3131
A2: Bicep Curls
4×6 increase weight each round
Tempo: 3131
B1: DB Fly
4×6 steady do-able weight each round
Tempo: none
B2: Chin Ups
4×3
(body weight, assisted, weighted)
Tempo: 31X1
Metcon (5 Rounds for calories)
:30on/2:00off
AB Sprints
x5
Obj: repeatable hard pace every :30 of work.
RomWod
Focus on Shoulders and Thoracic Spine