CrossFit Georgetown – CrossFit
JUNE 29 – Memorial WOD and fundraiser for William Brown
Activation
Foam Roll: Calfs, Shins, Scaps, Dlets, Traps
Activation:
2×10
M-Y-T’s (orange band)
Warm-up
3x
10 Pass throughs
10 Wt. Arm Circles
6 Cal AB
Shoulder Press
4×5 @ 65% 1 RM
Scap Raises
Light DB pressed into the knee. without moving anything but the shoulder lower toward other knee, return to the upright position of 90 degrees.
4×6 Each arm
Metcon (Weight)
15 min EMOM
Min 1: 3 Wall walks
Min 2: 50 DU
Min 3: 10 DB PP (50/35)