CrossFit Georgetown – CrossFit

Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM

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Foam Roll: Thoracic Spine, Scaps, Pecs

Activation: 1×10 Banded Pull Aparts



10 Pass Throughs

5 Push ups

5 Wt. Flys (2.5/5lbs)

Bench Press

3×8 @ 65% 3RM

Negative Pull Ups

Starting at the top of a pull up. Slowly release down to full extension at the bottom. Keep body tight
3×6-8 reps

use a band if needed

Renegade Row

3×6 increase weight each round

Metcon (4 Rounds for reps)

2:00on/1:00 off

(Obj. Repeatable pace)
5 Floor Press (155/95)

6 Wt. Sit ups (45/25)

9/6 Cal AB