CrossFit Georgetown – CrossFit
PC – HEAVY CARB DAY
Saturday – 8AM Open WOD Throwdown
9AM – Community WOD
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Hamstrings, Scaps, Lats, Delts, Traps, Thoracic Spine
Activation: 1×20 Banded Superman (orange band)
Warm-up
2x
200m Row
10 Barbell Good mornings
10 Barbell Press
10 Banded walks front to back
Metcon (Time)
8 RFT
Split the rounds. Parnter A works while Partner B holds their barbell. Switch once Partner A has completed a round.
While your partner is working you are holding your barbell at hip level
10 Deadlifts @ 70% 1RM
10 Pull ups
10 HSPU
10 AKBS (70/53)