CrossFit Georgetown – CrossFit

October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic

View Public Whiteboard


Foam Roll: Scaps, Delts, Lats, Traps, Thoracic Spine, PVC Pipe shoulder stretches

Activation: 1 x20 Banded Supermans (orange band)


2 min AB/Rower



10 Wt. Arm Circles

10 Banded Pull Aparts (red/blue band)

10 Pass Throughs


– Kipping rythym –

1. 10 each Hollow Body Superman alt. rolls

2. 3x :30 holds PVC pipe Hollow body holds

3. 2×10 Fast hip bridges

4. 2×10 Kipping on bar rhythm shoulders – hips – hollow body – superman

Seated DB Press

Both arms work at the same time. Set up bench to be an upright chair. Back should be flat against bench, heels on the ground.

Hold DB horizontal – press from shoulders to overhead in the locked out position.
4×6 Increase weight each round

Metcon (Weight)

12 min EMOM
Min 1: :30 Holly Body Rocks

Min 2: 100m Row

Min 3: 10 DB Press (35/25)