CrossFit Georgetown – CrossFit
Sept 2 – Labor Day – ONLY CLASS 9AM
Sept 7 – Anniversary Party 4PM
Activation
Foam Roll: Scaps, Delts, Traps, Calfs, Hamstrings
Activation: 1×10/10 Standing Center Press (orange Band)
Warm-up
3x
10 Barbell Goodmornings
10 Barbell Press
6 Cal AB
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
3 Deadlifts (185/125)
3 Single Unders
3 HSPU
6 Deadlifts (185/125)
6 Single Unders
6 HSPU
…Keep increasing by 3 reps on every movement till time is done.
RomWod
Spend the remainder time doing a ROM WOD video focusing on glutes or shoulders – both exhausted from earlier this week.