CrossFit Georgetown – CrossFit
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM
Activation
Foam Roll: Pecs, Thoracic Spine, Scaps, Traps
Activation:
1×20 Banded Pull Apart (red/blue band)
Warm-up
3x
10 Push ups
200m row
10 DB Fly (light weight)
–TAKE 5-10 min to warm up to the 70% on bench–
Metcon (10 Rounds for weight)
10min EMOM
EMOM 5 Bench Press @70% 1RM
-REST 5 min between each EMOM –
Metcon (Weight)
12min EMOM
Min 1: 5 Man Makers (35/25)
Min 2: 150m Row
Min 3: 10 DB Floor Press (35/25)