Bro Sesh Day!

by | Jan 30, 2020 | W.O.D.

CrossFit Georgetown – CrossFit

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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