CrossFit Georgetown – CrossFit

SATURDAY
8AM – Open Throwdown
9AM – Community WOD

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Activation

Foam Roll: Scaps, delts, lats, traps, Banded Shoulder stretches (green band)

Activation 1×10 internal/external rotations (orange band)

Warm-up

3x

6 cal AB

10 pass through

10 push ups

Shoulder Press

5×5 @ 70% 1 RM

Metcon (AMRAP – Rounds and Reps)

15min AMRAP
9/6 Cal AB

6 push press (135/85)

3 pull ups