CrossFit Georgetown – CrossFit
Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM
Activation
Foam Roll: Thoracic Spine, Scaps, Pecs
Activation: 1×10 Banded Pull Aparts
Warm-up
2x
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