CrossFit Georgetown – CrossFit
October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Thoracic Spine, Scaps, Delts, Traps, Couch Stretch (wall)
Activation:
1×20 M-Y-T’s (orange band)
Warm-up
3x
1 lap down and back
10 pass throughs
10 push ups
10 jumping airsquats
Metcon (Time)
For Time
30min time cap
With a partner – split how you need to. Only 1 partner works at a time except on the FC
30 Wall Balls
30 Power Cleans (135/85)
50 Pull ups
50 Wt. Sit ups (45/25)
100 Alt. DB Snatches (50/35)
Every 2 mintues stop and do a 50m farmers carry together (70/53) *down and back 1x