CrossFit Georgetown – CrossFit
Saturday – POST Open WOD/Community WOD – Pot Luck + Drink Celebration!
Nov 18 – FINAL Day to bring in jackets/canned goods for The Caring Place
Dec 7 – Annual Christmas Party
Dec 11- FINAL day to to ship a gift to a soldier
Activation
Foam Roll: Pecs, Throacic Spine, PVC pipe shoulder stretch
Activation: 1×10 Banded Pull Aparts
Warm-up
2x
10 Pass Throughs
10 Push ups
6 Chin ups
A1: Bicep Curls
Dumbbell Bicep Curls
Increse weight each round
A2: Bench Press
5×5 Increse weight each round
B1: 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
B2: DB Fly
3×7 Incline DB Fly
Increase weight each round
Metcon (4 Rounds for reps)
:30on/:30 off
x4
(Obj. Same reps)
Man Makers (35/25)