CrossFit Georgetown – CrossFit
JULY 4TH – 9AM WOD ONLY!
JULY 6TH – COACHES COMPETE IN OLY MEET
JULY 20TH
DXA SCAN https://www.facebook.com/events/316175105942828/
OLY CLINIC
GYM NIGHT OUT!
Activation
Foam Roll: Scaps, Lats, Delts, Traps, Thoracic Spine, PVC Pipe stretches, Banded hip flexor stretches (green band)
Activation:
1×10
M-Y-T’s (orange band)
Warm-up
3x
9 Cal AB
10 Pass Throughs
5 Barbell presses
Split Jerk
5×3
Sets 1-3 60% 1RM
Sets 4 &5 70% 1 RM
Metcon (Time)
5RFT
10 DB Push Press (50/35)
10 Alt. Single Arm DB Snatch (50/35)
EMOM stop and do 3 burpees over the DB