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