CrossFit Georgetown – CrossFit
October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Scaps, Delts, Lats, Traps, Shoulder stretches (green band)
Activation: 1x 10 Banded Superman (orange band)
Warm-up
3x
10 Pass Throughs
10 Banded Pull Aparts
5/5 Around the world (light KB)
Shoulder Press
5X5 @ 65% 1RM
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Pull ups
:30 max Cal AB
8 DB Push Press (50/35)
RomWod
Focus on shoulders, quads