CrossFit Georgetown – CrossFit
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Jan 25 – DXA Scan
Activation
Foam Roll: Thoracic Spine, Pecs, Scaps, Traps
Activation: 1×20 Banded Pull Aparts
Warm-up
2x
200m Row
10 Ring Rows
10 DB Floor Press (nothing heavier than 35#)
A1: Bench Press
4×3 @ 80% 3RM
Tempo: 21X3
A2: Bent Over Row
4×3
Tempo: 11X4
Metcon (Time)
For Time
50 Devils Press for time (35/25)
EMOM stop and do 5 push ups