CrossFit Georgetown – CrossFit
Sept 7 – Anniversary Party at Gym @4PM
Activation
Foam Roll: Quads, Inside Quad, Lower back, Butt, Psoas, Lats, Shoulder stretches (green band)
Activation:
2×10 Banded OH Squats (orange band)
Warm-up
2x
6 Cal AB
10 Pass Throughs
10 PVC Pipe OH Squats
Behind the Neck Push Press
Take a wide grip (snatch grip). Barbell starts on back. Dip down like you would a Front Rack PP. Use the momentum to press the weight OH.
5×5 Increase weight each round
Metcon (Time)
“I Can Comp” WOD #1 Testing
5 RFT
400m Row
15 OHS (85/65)