Week 16 – Cycle 1 – Upper Body

Announcements

Mar 14 – Oly Class
Mar 28 – Oly Class + Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Thoracic Spine, Scaps, Lats, Delts, Traps, Banded Shoulder stretches (green band)

Activation: Banded Y-T-W’s

1×10 (orange band)

Warm-up

2x

10 Pass Throughs

10 BB Strict Press

100m Run

Push Press

6×3 @ 90% 3RM

Tempo: 22X4

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

Team or Solo

Obj. Pace
10 Deficit HSPU

400m Run

16 Alt. DB Snatch (50/35)

400m Run

100m Double KB OH Carry (53/35)

400m Run