02.07.19

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Lower back, thoracic spine, calfs, butt, PVC pipe stretches

Activation:

2×10

Banded Superman (orange band)

Warm-up

5 min on bike or rower

Gymnastics

Pick 1 or 2 different Gymnastic movements you need to work on:

-Spend 20 min here – working on progressions and skill to get to the end result

Double Unders

HSPU

Toes to bar

Kipping Pull ups

Butterfly Pull ups

Chest to bar pull ups

Strict Pull ups

Weighted Pull ups

Dips

Weighted Dips

Bar Muscle Up

Ring Muscle Up

Metcon (Time)

For Time:
21-15-9-9-15-21

HSPU

Cal AB

T2B