Announcements
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Pecs, Thoracic Spine, Hamstrings
Activation:
1×10 3 – way banded pull aparts (orange band)
Forehead level
Chest Level
Lower Chest Level
Warm-up
Rowing warm up – help engage and use power 5 minutes of:
At a 10 on the damper:
5 leg pulls only
10 legs + body pulls
15 full body
-repeat till 5 minutes is up- Keeping the stroke rate on all 3 movements at a 16 or lower
A1: Incline Bench Press
6×5 increase weight each round
B1: Incline Hammer Curl
laying on an incline bench – feet flat on the ground. With DB facing horizontal to the ground, bring the DB up toward the shoulder thumb pointing upward the whole time
3×8 keep a steady do-able weight
C1: DB Fly
3×8 keeping a steady do-able weight
C2: Dirty Seven Curls
With a Barbell
7 Bicep curls from bottom to half way up
7 Bicep curls from top to half way down
7 Bicep curls full range of motion
3×7 slight increases each round