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: Calfs, Shins, Quads, Psoas, IT Band, Lower Back, Shoulders (PVC Pipe), Shoulders (green band)
Activation:
1×10 DB Dead Bug
Warm-up
3x
10 Banded Walks front to back
10 Banded Squats
10 Calf raises
Gymnastics
Double Under work:
Hands
Feet
Jump
Wrist
Eyes
Speed
Front Squat
5×5 @ 60% 1 RM
Pause for 3 seconds at the bottom of each rep. Keep knees out, elbows high and core tight
Metcon (3 Rounds for reps)
3:00on/ 2:00off
x3
Start where you left off
(Obj. repeatable pace)
50 DU
20 Wall balls (20/14)
50 DU
20 cal AB