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
Activation
Foam Roll: Chest, Scaps, Traps, Delts, Thoracic Spine, Banded Shoulder Stretches
Activation:
1×20 Banded Pull Aparts (red band)
Warm-up
2x
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)
x4
15 Hand Release Push ups
12 Piston DB Floor Press (50/35)
9 Pull ups