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: Calfs, Hamstrings (foam roller), triceps (ball on box)
Activation: 1×20 banded bicep curls
Warm-up
2x
300m row
10 Banded Tricep Extensions (red/blue band)
10 Barbell Curls
Bicep Curls
DB Hammer Curl 4×8 increase weight each round.
Triceps Press
Seated on a box/bench – with a single dumbbell start behind the head at 90 degrees and fully extend to the top
4×8 increase weight each round
Dirty Seven Curls
With a Barbell
7 Bicep curls from bottom to half way up
7 Bicep curls from top to half way down
7 Bicep curls full range of motion
3×7
Dips
Super set with dirty sevens 3 sets of max reps
Metcon (6 Rounds for calories)
:30 on/:30 off Airbike
x6
(obj. repeatable calories)
Hold 3-5 RPMs lower than your Max AB threshold each round or until failure.