Announcements
Feb 15 – War Games comp in Belton
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Throacic Spine, Scaps, Delts, Lats, Traps
Activation: 1×20 Banded Superman (orange band)
Warm-up
3x
10 Wt. Arm circles (2.5/5)
10 Scap Pull ups
10 Banded Pull Aparts (red/blue)
Push Press
6×3 @ 75% 3RM
Tempo: 31X3
Metcon (Time)
15-12-9-9-12-15
E2MOM stop and do 3 burpee Pull ups
DB Push Press (50/35)
GHD Sit ups
Cal AB