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: Scaps, Delts, Lats, Traps, Throacic Spine
Activation: 1×10 Internal/External Rotations
Warm-up
3x
10 Pass Throughs
10 BB Press
10 Airsquats
3RM OHS (Total Weight)
Overhead Squat (1 Rep Max)
3RM Thruster (Total Weight)
Thruster (1 Rep Max)
10 minute AB Test (AMRAP – Reps)
Find max calories on the AB for 10 minutes
Set up bike to show average RPMs held per minute