Announcements
Feb 15 – War Games comp in Belton
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Pecs, Throacic Spine, Scaps
Activation: 1×20 Banded Pull Aparts (red/blue band)
Warm-up
2x
200m Row
10 Push ups
10 Pass Throughs
10 Banded Curls
A1: Bench Press
10-8-6-4-4-8-6-10 reps
increase weight then go back down in weight
Minimal rest between sets (3-4ppl on each bench)
B1: Run the Rack
10 Reps at each weight till failure
Up then back down
Women: 5lbs – 8lbs-10lbs-12-15-20-25
Men: 20-25-30-35-40-45-50-55-60
C1: DB Fly
3×8 increase weight each round
C2: Push-ups
3x max reps till failure
RomWod
Focus on Shoulders and Quads