CrossFit Georgetown – CrossFit
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Jan 25 – DXA Scan
Activation
Foam Roll: Scaps, Lats, Delts, Traps, Banded Shoulder stretches
Activation:
1×10 Internal/External Rotations
1×10 Alt. Superman
Warm-up
2x
10 Pass Throughs
10 Ring Rows
A1: Seated DB Press
Both arms work at the same time. Set up bench to be an upright chair. Back should be flat against bench, heels on the ground.
Hold DB horizontal – press from shoulders to overhead in the locked out position.
4×5 increase weight each round
Tempo: 11X4
A2: Negative Pull Ups
Starting at the top of a pull up. Slowly release down to full extension at the bottom. Keep body tight
4×5
Temp: 11X3
Metcon (Time)
3 RFT
(Obj. speed)
2 MU/ 6 C2B/ 9 PU
12/9 Cal AB
10 DB PP (35/25)