CrossFit Georgetown – CrossFit
January 1 – Closed
NEW CLASS TIMES JAN 2
5:00AM
6:00AM
9:00AM
5:00PM
6:00PM
Activation
Foam Roll: Shoulders, Lats, Traps, Thoracic Spine
Activation:
1×10 Superman
Warm-up
2x
200m row
10 RKBS (light weight)
10 Pass throughs
Gymnastics
5-10min work on HSPU
Hand placement
Head placement
Kip to chest
Press up
Shoulder Press (5-5-5)
3×5 @55% of 1RM
Single Arm Dumbell Press (5-5-5)
Superset with 3×5 single arm DB press SEATED – legs out straight
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
9 AKBS (53/35)
6 Pull ups
3 HSP