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: Scaps, Delts, Lats, Traps, Throacic Spine, PVC Shoulder stretches
Activation:
2×10 M-Y-T’s (orange band)
Warm-up
3x
2 laps down and back
10 push ups
10 Wt. Arm circles (5/2.5)
Piston Seated Dumbbell Press
Both arms start extended- only 1 comes down at a time.
4×6 on each arm – increase weight each round
Dumbbell Front Raises
Standing – both arms start at hips then alternating OR simultaneous – lift weight with straight arm to eye height
4×6 on each arm – find a steady doable weight
Metcon (No Measure)
12min EMOM
Min 1: 8 Strict HSPU
Min 2: 10 AKBS (53/35)
Min 2: 9/6 Cal AB