CrossFit Georgetown – CrossFit
3.9.19 – 8AM Airrosti Lacrosse Ball Event
3.23.19 – Family Bowling Night + Post Open Celebration
Activation
Foam Roll: Thoracic Spine, Shoulders, Traps, PVC pipe stretches, Banded hip flexor stretches (green band)
Activation:
2×8 (orange band)
Internal Rotations
External Rotations
OH Pulls
Warm-up
With an empty barbell:
x3
6 Behind the neck press
6 OHS
6 Zots press
Overhead Squat
3×6 @ 60% 1 RM
31X2
Warm up to it doing 2×4 increase weight each round
Metcon (Time)
16-12-8
16-12-8
AB Calories
Alt DB Snatch + OHS (50/35)
Slam Balls