11.09.18

CrossFit Georgetown – CrossFit

BRO SESH!

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Activation

Foam Roll: Shoulders (lacrosses ball), biceps, pecs

Activation:

2x

10 Banded Superman

Warm-up

3 min AB/Rower

—THEN—

x4

12 Pass Throughs

9 Banded Pull Aparts

6 Banded Curls

Run the Rack (10-10-10-10-10…till failure)

*Bicep Curls*

Start at a light weight (5/10lbs) do 10 reps at that light weight, no rest, increase weight 10 reps, no rest, increase weight 10 reps….till you fail

Skull Crushers (7-7-7-7)

Tricep Skull Crushers + Tricep Press out.

4×7 increase weight each round

Chin Ups (5-5-5-5)

Supinated hand position. Strict Chin ups, can add weight if needed.

Banded Tricep Pull Downs (8-8-8-8)

2 bands of the same resistance and a barbell. The thicker the band the harder the resistance. Place the bar in the bands. From 90 degrees pull down extending the elbow

Cool Down

:30 AMRAP Banded Bicep Curls

:30 AMRAP Banded Tricep Extensions

5 min on AB/Rower (slow pace)