CrossFit Georgetown – CrossFit
Sept 2 – Labor Day – ONLY CLASS 9AM
Sept 7 – Anniversary Party @ 4PM
Activation
Foam Roll: Pecs, Thoracic Spine, Scaps, Traps, PVC Pipe shoulder stretches
Activation:
1×20 Banded Pull Aparts (orange/red band)
Warm-up
2 min AB/Rower
—THEN—
2x
5 Burpees
10 Wt. Arm Circles
10 Air Squats
Incline Bench Press
4×6
WITH DB’s
Increase weight each round
Single Arm Landmine Press
Superset the Incline DBs Bench
4×6 Moderate weight
Metcon (5 Rounds for distance)
15min EMOM
Min 1: Hold AB Thresh hold for :30
Min 2: 3 Turkish get-ups (R) (53/35)
Min 3: 3 Turkish get-ups (L) (53/35)