CrossFit Georgetown – CrossFit
SATURDAY
8AM – Open Throwdown
9AM – Community WOD
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