Youth Program Day 11

CrossFit Georgetown – Youth Program

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Activation

Foam roll: thoracic spine, pecs, scaps, lats

Activation:

1×10 M-Y-T

Warm-up

3min AB

—THEN—

2X

10 pass throughs

10 banded pull aparts (orange)

Agility Ladder

Back Row

With light to moderate weight.
3×8 barbell back row with flat back to bellybutton

DB Fly

3×8 inclined DB fly increase weight each time

Pull-ups

Work on lat activation, pulling chin over bar.

Ring rows

Pull up bar lower to ground

Banded

10min AMRAP (Time)

5 pull ups

10 push ups

15 air squats