CrossFit Georgetown – CrossFit
October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Pecs, Scaps, Triceps, Banded Shoulder Stretches
Activation:
1×20 Banded Pull Aparts (red/blue)
Warm-up
2x
200m row
10 Lt. Plate flys
10 Lt. Plate curls
DB Fly
4×6 Find a steady weight to work with – without losing form
Dips
Superset with 4 sets of max Dips:
Box, weighted, ring, banded
Metcon (5 Rounds for reps)
2:00on/2:00off
x5
(Obj. steady/repeatable pace)
9 Barbell Bicep Curls (75/55)
3 DB Man Makers (35/25)
9/6 Cal Airbike