CrossFit Georgetown – CrossFit
Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM
Activation
Foam Roll: Thoracic Spine, Scaps, Lats, Delts, Traps, Banded Shoulder stretches
Activation: 1×10 M-Y-T’s
Warm-up
2x
10 Banded Pull aparts
10 pass throughs
10 wt. arm circles
Shoulder Press
3×8 @ 65% 3RM
Metcon (Weight)
EMOM 18min
(Obj. challenge self on PU variation)
Min 1 – 8 (R) single arm seated DB Press (35/25)
Min 2 8 (L) single arm seated DB Press (35/25)
Min 3 – 1 MU OR 3 C2B OR 9 PU