CrossFit Georgetown – CrossFit

August 10 – Rowing Clinic @ 8AM
August 15 – Stretch Zone @5PM
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM

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Foam Roll: Chest, Scaps, Traps, Delts, Thoracic Spine, Banded Shoulder Stretches


1×20 Banded Pull Aparts (red band)



6 Cal AB

10 Pass Throughs

10 Ring Rows

Incline Bench Press

3×8 Increase weight each round

Back Row

With light to moderate weight.
3×5 increase weight each round

super set – immediatley after Bench.

Rowing with a flat back to the belly button

Metcon (4 Rounds for reps)

3:00min on/ 1:00min off

(Obj. Repeatable pace)

15 Hand Release Push ups

12 Piston DB Floor Press (50/35)

9 Pull ups