CrossFit Georgetown – CrossFit

JUNE 29 – Memorial WOD and fundraiser for William Brown

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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)