Announcements
Mar 21 – Oly Class
Mar 28 – Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Thoracic Spine, Scaps, Delts, Lats, Traps
Activation: 1×10 Internal/External Rotations (orange band)
Warm-up
2x
5/5 KB arm bar stretch
10 Pass throughs
6 Cal AB
A1: Shoulder Press
5×8 @ 55% 3RM
A2: Scap Raises
Light DB pressed into the knee. without moving anything but the shoulder lower toward other knee, return to the upright position of 90 degrees.
5×6 on each arm
Metcon (5 Rounds for calories)
2:00on/1:00off
x5
(Obj. same cals each round)
6 pull ups
6 DB Push Press (50/35)
remaining time is Cal AB