CrossFit Georgetown – CrossFit

Sept 2 – Labor Day – ONLY CLASS 9AM
Sept 7 – Anniversary Party @ 4PM

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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)