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