CrossFit Georgetown – CrossFit
SATURDAY – CHRISTMAS PARTY 5-10PM
WHITE ELEPHANT GIFT EXCHANGE
ATHLETA
DRINKS
POT LUCK
BLOW UP SLIDE
Activation
Foam Roll: Scaps, Lats, Delts, Traps, Throacic Spine, Banded Shoulder stretches (green band)
Activaiton: 1×10 Internal + External rotation (orange band)
Warm-up
2x
10 Pass Throughs
6 Barbell Behind the neck press
6 Barbell strict press
A1: Behind the Neck Push Press
Take a wide grip (snatch grip). Barbell starts on back. Dip down like you would a Front Rack PP. Use the momentum to press the weight OH.
3×6 Increase weight each round
A2: Piston Seated Dumbbell Press
Both arms start extended- only 1 comes down at a time.
3×6 increase weight each round
Metcon (4 Rounds for reps)
2:00on/1:00 off
x4
(Obj. same steady pace)
Start from the top each round
8 DB strict press (35/25)
6 Cal Rower
4 C2B Pull ups