Announcements
Mar 7 – Oly Class
Mar 8 – Athleta @ the Domain 1-3PM 20% off ENTIRE purchase
Mar 21 – Oly Class
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Pecs, Scaps, Traps, Thoracic Spine
Activation:
1×10 3-way banded pull aparts (forehead, chest, lower chest)
Warm-up
3x
10 Banded Bicep Curls
10 Banded Lat pull downs
10 Banded Pull aparts
A1: Incline Bench Press
4×5 increase weight each round
Tempo: 31X3
A2: Barbell Reverse Curl
https://youtu.be/eGMP9i0tnL8
4×5 increase weight each round
Tempo: 31X3
B1: Bent Over Double KB Row
https://www.youtube.com/watch?v=5j_dP8nT54w
4×6 Same Weight
Tempo: 3133
Metcon (4 Rounds for reps)
3:00on/1:00 off
x4
Obj. Repeatable pace – Sprint
Start back at the top each time
8 DB Floor Press (50/35)
6 GHD Sit ups
200m Row