CrossFit Georgetown – CrossFit

JUNE 1 – Align Chiropractic will be here doing FREE injury evaluations and providing adjustments ($40)
8:30- 10:30AM
JUNE 3 – Start of our Summer Youth Program M/W/F from 8-9AM
JUNE 29 – Memorial WOD and fundraiser for William Brown

View Public Whiteboard

Activation

Foam Roll: Throacic Spine, Scaps, Delts, Traps, Pecs, Quads (Murph)

Activation:

2×10

M-Y-T’s (orange or red band)

Warm-up

500m row

—THEN—

3x

10 Pass Throughs

10 Banded Walks front to back

Seated Behind the Neck Press

With a barbell + bench or box. Seated Behind the neck press. (snatch grip)
3×5

Increase weight each round

Keep core tight, chest & back tall. From snatch grip (wide) press straight up overhead

Metcon (8 Rounds for reps)

x8

1:00on/1:00off

Obj. Steady pace

(Murph Recovery Day)

Start where you left off
10 Wall Balls (20/14)

9/6 Cal AB

20 Sit ups

10 Box Dips

200m row