CrossFit Georgetown – CrossFit
11.17.18 – NO COMMUNITY WOD- out at TTT supporting clients
11.22.18 – NO CLASSES JUST COMMUNITY WOD 9-10AM
11.23.18 – NO CLASSES JUST COMMUNITY WOD 9-10AM
11.24.18 – Thanksgiving Party 10AM-12PM Family friendly
Activation
Foam Roll: Pecs, Shoulders, Thoracic Spine
Activation:
2x
10 External Banded Rotations
10 Internal Banded Rotations
10 Banded OH PUlls
10 Banded Pull Aparts
Warm-up
3 min AB
2x
10 push ups
10 sit ups
10 BB back row
Bench Press
10 MIN to find your daily 1RM
reccommend: 5-5-3-3-1-1-1.. till failure or time is up
Metcon (Time)
4 RFT
Take 60% of your daily 1RM
4 RFT
15/12 cal AB
9 Slam Balls
6 Bench Press