Announcements
Feb 8th – Girls Night In! @ 6PM https://www.facebook.com/events/2443792572397352/
Feb 15 – War Games comp in Belton
Feb 8 – Oly Class
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Thoracic Spine, Pecs, Triceps (ball on box)
Activation: 1×20 Banded Pull aparts (red/blue band)
Warm-up
3x
10 Banded Tricep Extensions (red/blue band)
7 Push ups
6 Cal AB
A1: Dips
4×6
Tempo: 31X1
Any variation: ring, assisted, dip horn, box, bench
A2: Incline DB Fly
4×6 keeping a steady do-able weight
Tempo: 11X3
B1: Floor Press
4×6 Increase weight each round
Tempo: 3131
B2: Tricep Kick Back
4×6 on each side
Tempo: 31X3
Keep back flat
Keep elbow by your side
Only hinge to 90 explode up from elbow
RomWod
Focusing on lower body and thoracic spine