Benchmark Day 2

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Lats, Thoracic spine, Shoulders, Traps

Activation

3x

10 External Rotation

10 Internal Rotation

10 Lat Pulldowns

Warm-up

3x

10 Pass Throughs

10 Wt. Arm circles forward and back (5/2.5lb)

5 KB Rotations (each side)

Lift Breakdown

Front Rack Position

Chin

Core

Feet

Lock out position

Shoulder Press (5-5-5-3-3-3-1-1-1)

30 minutes to find 1 RM.

15min AMRAP (AMRAP – Rounds and Reps)

With your partner. Switch every 10 Reps
Switch every 10 reps

60 Wall Balls (20/14)

60 DU or 3x Singles

40 Pull ups

40 Cal AB

20 AKBS (53/35)

20 Slam Balls (20/15)