CrossFit Georgetown – CrossFit
3.3.19 – 12-5PM Chase the Chief Event
3.9.19 – 8AM Airrosti Lacrosse Ball Event
3.23.19 – Family Bowling Night + Post Open Celebration
Activation
Foam Roll: Shoulders, Lats, Traps, Scaps, Thoracic Spine, Quads
Activation:
2×10 (red band)
Banded lat pull downs
Banded OH pulls
Warm-up
3x
200m row
10 Wt. Arm circles (front or back)
10 Air squats
Turkish Get Up
3×6 (each arm) find a steady weight one that isn’t easy but not too heavy where you loose form.
Slow and steady here. Use a KB or DB whichever you feel most stable with
Metcon (5 Rounds for reps)
:30sec on :30off
x3
Do all of one movement 3x through before moving on to the next
Goblet Squats (53/35)
DB Press (35/25)
Push Ups
Wt. Lunges (35/25)
Rower