CrossFit Georgetown – CrossFit
Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM
Activation
Foam Roll: Thoracic Spine, Scaps, Pecs, Traps
Activation: 1×10 Banded Pull aparts (blue/red band)
Warm-up
2x
10 Pass Throughs
10 Ring Rows
10 Push ups
A1: Incline Bench Press
3×6 Increase weight each round
A2: Inverted Ring Rows
3×6
B1: Back Row
With light to moderate weight.
3×6 increase weight each round
B2: Push-ups
3×6 increase decline height each round
Metcon (5 Rounds for reps)
:30on/2:30off
(obj. sprint each 30 sec – try to keep same reps each time
x5
Devils Press (35/25)