CrossFit Georgetown – CrossFit

5.27.19 – ONLY class time is 9:00AM – Memorial Day WOD is MURPH, pot luck and drinks to follow. Bring the whole family!

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Activation

Foam Roll: Pecs, Scaps, Delts, Throacic Spine

Activation:

1×20 (red/orange band)

Banded Pull Aparts

Warm-up

500m Row

—THEN—

2x

10 Push ups

10 Pass Throughs

10 Banded lower case ‘Ts’ (red/orange band) tied to rig @ shoulder height

Floor Press

5×6 increase weight each round

Start with a few warm up rounds with 3-5 reps

Decline Push ups

Elevate feet above head on (plates/bench/box)

Works upper chest/front shoulders
Super set with 5×6 Decline Push ups. Pick a decline that you can still keep form and use full range of motion.

Metcon (2 Rounds for time)

For Time

(Obj. repeatable pace)
200m row

10 burpees

15 AKBS (53/35)

10 burpees

200m row

REST 3 MIN

200m row

10 burpees

15 AKBS (53/35)

10 burpees

200m row