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: Lats, Scaps, Delts, Traps, Throacic Spine, Forearms
Activation:
1×20
Banded Pull Aparts (orange/red)
Warm-up
3x
5/5 KB Rotation
10 Pass Throughs
200m Row
Movement Break Down
Lock out
roll over
sit up
lunge
full extension
repeat back down
Turkish Get Up
5×5 on each arm
Increase weight only on the last 2 sets. The first 3 keep a steady weight
Metcon (Weight)
EMOM 20mins
Min 1: 12 DB PP (50/35)
Min 2: :30 plank
Min 3: 10 HSPU
Min 4: 20 Russian Twist (45/25)