CrossFit Georgetown – CrossFit
Sept 7 – Anniversary Party at Gym @4PM
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)