CrossFit Georgetown – CrossFit
Jan 4 – Rowing Clinic
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Activation
Foam Roll: Scaps, Lats, Traps, Delts, Banded Shoulder Stretches
Activation: 1×10 M-Y-T’s
Warm-up
2x
10 Pass throughs
10 Banded Pull aparts
6 Cal AB
Push Press
4×5 @ 75% 3RM
13X3 (hold for 3 at the top hold for 3 in the dip)
Metcon (Time)
21-15-9
Strict HSPU
(R) Single arm seated Press (50/35)
(L) Single arm seated Press (50/35)
Cal AB