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, Pecs, Scaps, Traps
Activation: 1×20 Banded Lat Pull downs (red/orange band)
Warm-up
2x
10 Push ups
10 Pass Throughs
10 Ring Rows
A1: Bench Press
5×6 @ 60% 3RM
A2: Pendlay Row
5×6 increase weight each round
Metcon (Time)
For Time
20min time cap
Buy In: 500m row
3 RFT
15 GHD Sit ups
15 DB Floor Press (50/35)
Buy Out: 500m Row