CrossFit Georgetown – CrossFit
Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM
Activation
Foam Roll: Scaps, Lats, Traps, Banded Shoulder stretches (green band)
Activation: 1×10 Internal/External Rotation (orange band)
Warm-up
3x
10 Pass Throughs
6 Barbell press
6 Cal Row
Push Press
3×8 @ 60% 1RM
Metcon (4 Rounds for reps)
2:00on/2:00 off
x4
(Obj. Sprint – hold same pace each round)
6 HSPU
30 DU
6 Pull ups