9.13.19

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Scaps, Delts, Traps, Pecs, Thoracic Spine

Activation:

1×10 Banded Pull Aparts (red/blue band)

Warm-up

2x

1 lap down and back

10 Push ups

10 Wt. Pass Throughs

Core

3x

10 Wt Straight leg sit ups (45/25)

20 Russian Twist (10ech side)

10 Sam Splits

Bench Press

5×6 @ 55% 1 RM

Metcon (Weight)

15min EMOM
Min 1: 6 Renegade Rows (35/25)

Min 2: 8 DB Floor Press (35/25)

Min 3: 10 Cal Row