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Mar 21 – Oly Class

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Pecs, Scaps, Traps, Thoracic Spine

Activation:

1×10 3-way banded pull aparts (forehead, chest, lower chest)

Warm-up

3x

10 Banded Bicep Curls

10 Banded Lat pull downs

10 Banded Pull aparts

A1: Incline Bench Press

4×5 increase weight each round

Tempo: 31X3

A2: Barbell Reverse Curl

https://youtu.be/eGMP9i0tnL8
4×5 increase weight each round

Tempo: 31X3

B1: Bent Over Double KB Row

https://www.youtube.com/watch?v=5j_dP8nT54w
4×6 Same Weight

Tempo: 3133

Metcon (4 Rounds for reps)

3:00on/1:00 off

x4

Obj. Repeatable pace – Sprint

Start back at the top each time
8 DB Floor Press (50/35)

6 GHD Sit ups

200m Row