Coaches Hours will be Emailed

by | Dec 25, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

Dec 26-27 – Coaches Hours will be posted
Dec 28 – Community WOD
Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY

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Activation

Foam Roll: Scaps, Lats, Delts, Traps, Thoracic Spine, PVC Pipe shoulder stretches, banded shoulder stretches

Activation: 1×10 M-Y-T’s (orange band)

Warm-up

2x

10 Pass Throughs

8 Push ups

10 Banded Face pulls (orange/red band)

Shoulder Press

4×5 @ 70% 3RM

13X3

Negative Pull Ups

Starting at the top of a pull up. Slowly release down to full extension at the bottom. Keep body tight
3×5

11X3

Metcon (4 Rounds for time)

3:00on/1:00 off

(obj. repeatable steady pace)

x4
8 Seated DB Piston Press (35/25)

:30 AB @ 7-10 RPM faster than avg RPM

10 Wt. Sit ups (45/25)