CrossFit Georgetown – CrossFit
Jan 4 – Rowing Clinic
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Activation
Foam Roll: Thoracic Spine, Pecs, Scaps, Traps
Activation: 1×10 Banded Pull aparts
Warm-up
3x
10 plate flys (5/2.5)
200m Row
10 Ring Rows
Piston DB Bench Press
4×5 increase weight each round
11X3
Metcon (4 Rounds for reps)
3:00on/1:00off
x4
50 DU
10 Dips
5 DB Floor Press (50/35)