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: 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.