01.11.19

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Chest, Lats, Upper Back

Activation

3x

10 Lat Pull downs

10 Banded Pull aparts

Warm-up

2 min AB/Rower

—THEN—

3x

9 Push ups

6 Pass Throughs

3 Shoulder rolls on pull up bar

Bench Press

@50% 1RM

Superset with Scap Raises

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.
3×6 on each side.

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