Benchmark Day 5

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Scaps, Delts, Lats, Traps, Throacic Spine

Activation: 1×10 Internal/External Rotations

Warm-up

3x

10 Pass Throughs

10 BB Press

10 Airsquats

3RM Push Press (Total Weight)

Push Press (1 Rep Max)

10 minute AB Test (AMRAP – Reps)

Find max calories on the AB for 10 minutes

Set up bike to show average RPMs held per minute