CrossFit Georgetown – CrossFit
THIS SATURDAY- Christmas Party 4pm-10pm
– Wear your Ugly Christmas Sweater
– Bring a dish to Share
– Bake cookies for cookie exchange
– Bring a wrapped gift for White Elephant Gift Exchange
– Bring the WHOLE Family!
Activation
Activation
Foam Roll: Chest, Back, Lats, Shoulders
Activation:
3x
10 Banded Pull Aparts
10 Banded Lat Pull Downs
Warm-up
3 min bike/row
—THEN—
10 Wt. pass throughs (5/2.5lbs)
10 Push ups
3/3 Turkish Get ups (light weight)
Lift Breakdown
Hand Placement
Bar Path to Chest
Feet on ground
Bench Press (5-5-5-3-3-3-1-1-1)
Find 1RM Bench Press