12.12.18 – Max Lifting Day 7

by | Dec 9, 2018 | W.O.D.

CrossFit Georgetown – CrossFit

December 14 – NO 5:30PM Class
December 15 – No Community WOD
December 24-25 Closed
January 1 – Closed

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Activation

Foam Roll: Lats, Shoulders, Traps, Thoracic Spine

Activation:

2x

10 Banded Superman

Warm-up

3x

:30AB

10 Wt. Arm Circles (2.5/5)

8 Empty BB Press

6 Banded External Rotations (orange)

Push Press (5-5-5-3-3-3-1-1-1)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP
3 Strict Pull Ups

6 RKBS (70/53)

9 Cal AB