CrossFit Georgetown – CrossFit

PC – Light Carb Day
Saturday – 8AM Open WOD Throwdown
9AM – Community WOD
October 19 – DXA Scan
October 19 – OLY Clinic

View Public Whiteboard

Activation

Foam Roll: Scaps, Delts, Traps, Thoracic Spine, PVC Pipe Shoulder Stretches

Activation: 1×10 Internal & External Rotations (orange band)

Warm-up

3x

200m row

10 Pass throughs

10 Baneded pull aparts (red/blue band)

Push Press

3×6 @ 60% 1 RM

Metcon (Time)

3RFT
8 DB Clean and Jerks (50/35)

200m Row

7 Pull ups

RomWod

Focus on legs or shoulders from this week.