CrossFit Georgetown – CrossFit
PC – LIGHT CARB DAY
Saturday – 8AM Open WOD Throwdown
9AM – Community WOD
Activation
Foam Roll: Lats, Scaps, Delts, Traps, Thoracic Spine
Activation: 1×20/20 Internal & External Rotations (orange band)
Warm-up
3x
6 Cal AB
10 KB Around the Worlds
3/3 KB Turkish get ups
Gymnastics
Muscle Up Progressions:
Go over both Bar and Rings – do about 5-10 reps at each station. For our newest family members work on kipping motion + dips + hollow body holds
BAR
1. Kipping motion (Bad cheerleader)
2.Closing knees on the kip
3. Pulling bar to self
RINGS
1. Russian Dips
2. Low rings + Band transitions
3. Hips to Rings
Metcon (Time)
21-15-9
Ring Dips (weighted)
Cal AB
V-Ups