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!
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