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: Pecs, Thoracic Spine, Scaps, Banded Shoulder Stretches
Activation: 1×20 Banded Pull apart
Warm-up
3x
150m row
5 push ups
10 ring rows
Bench Press
3X8 @ 55% 1RM
Push-ups
Super set with max push ups inbetween each round.
-Banded
-Ring
-Normal
Metcon (8 Rounds for reps)
TABATA
:20 work :10 rest
x8
DB Floor Press (35/25)
Wt. Sit ups (45/25)
Metcon (8 Rounds for reps)
TABATA
:20 work :10 rest
x8
Renegade Row (35/25)
Cals AB