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

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Foam Roll: Shoulders, Lats, Traps, Scaps, Thoracic Spine, Quads


2×10 (red band)

Banded lat pull downs

Banded OH pulls



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


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)