CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Thoracic Spine, Pecs, Scaps, Delts, Traps, Triceps (on box)

Activation: 1×20 Banded Lat pull downs (red/orange band)

Warm-up

3x

10 Pass Throughs

10 Ring Rows

10 Push ups

A1: Bench Press

4×5 @85% 3RM

Tempo: 31X3

A2: Dips

4×5 – any variation

Tempo: 31X3

Box

Banded

Ring

Dip Horn

Metcon (Weight)

15min EMOM
Min 1: 6 Floor Press (135/95)

Min 2: 3 MU (bar, rings) OR 6 C2B or 9 PU

Min 3: 6/9 Cal AB