11.14.18 – STRENGTH DAY

CrossFit Georgetown – CrossFit

11.17.18 – NO COMMUNITY WOD- out at TTT supporting clients
11.22.18 – NO CLASSES JUST COMMUNITY WOD 9-10AM
11.23.18 – NO CLASSES JUST COMMUNITY WOD 9-10AM
11.24.18 – Thanksgiving Party 10AM-12PM Family friendly

View Public Whiteboard

Activation

Foam Roll: Pecs, Shoulders, Thoracic Spine

Activation:

2x

10 External Banded Rotations

10 Internal Banded Rotations

10 Banded OH PUlls

10 Banded Pull Aparts

Warm-up

3 min AB

2x

10 push ups

10 sit ups

10 BB back row

Bench Press

10 MIN to find your daily 1RM

reccommend: 5-5-3-3-1-1-1.. till failure or time is up

Metcon (Time)

4 RFT
Take 60% of your daily 1RM

4 RFT

15/12 cal AB

9 Slam Balls

6 Bench Press