CrossFit Georgetown – CrossFit
Activation
Foam Roll: Thoracic Spine, Scaps, Lats, Delts, Traps, Banded Shoulder Stretches (green Band)
Activation: 1×10 Internal/External Rotations (orange band)
Warm-up
2x
6 Cal AB
10 Pass Throughs
10 Ring Rows
A1: Shoulder Press
4×3 @85% 3RM
Tempo: 32X3
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.
4×6 on each arm (steady weight)
Tempo: 3131
Metcon (Time)
4 RFT
15min Time Cap
Obj: Speed
6 Strict Pull ups
9 Strict Press @ 85%
12 GHD Sit ups
200m Run