CrossFit Georgetown – CrossFit

PC – LIGHT CARB DAY
Saturday – 8AM Open WOD Throwdown
9AM – Community WOD

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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