CrossFit Georgetown – CrossFit

Sept 7 – Anniversary Party at Gym @4PM

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Activation

Foam Roll: Pecs, Scaps, Traps, Thoracic Spine, Triceps (ball on box)

Activation:

1×10 banded pull aparts (red/blue band)

Warm-up

3x

10 KB around the worlds

10 Push ups

100m row

Bench Press

3×10 @60% 1RM

Triceps Extension

3×15

With a band tied to the pull up bar (orange – red) start at 90 degree bend in elbow – extend down

Metcon (Weight)

20min EMOM
Min 1: 10 Wall Balls (20/14)

Min 2: 12 Sit ups

Min 3: 8 Cal AB

Min 4: 6 Renegade Row (35/25)