12.04.18 – Team Tuesday/ Max Lift Day 2

CrossFit Georgetown – CrossFit

THIS SATURDAY – Christmas Party 4pm-10pm
– Wear your Ugly Christmas Sweater
– Bring a dish to Share
– Bake cookies for cookie exchange
– Bring a wrapped gift for White Elephant Gift Exchange
– Bring the WHOLE Family!

View Public Whiteboard

Activation

Foam Roll: Lats, Thoracic spine, Shoulders, Traps

Activation

3x

10 External Rotation

10 Internal Rotation

10 Lat Pulldowns

Warm-up

3x

10 Pass Throughs

10 Wt. Arm circles forward and back (5/2.5lb)

5 KB Rotations (each side)

Lift Breakdown

Front Rack Position

Chin

Core

Feet

Lock out position

Shoulder Press (5-5-5-3-3-3-1-1-1)

15min to find 1RM on shoulder press

Metcon (AMRAP – Rounds and Reps)

15min AMRAP
Switch every 10 reps

50 Wall Balls (20/14)

50 DU or 3x Singles

40 Pull ups

40 Cal AB

30 AKBS (53/35)

30 Slam Balls (20/15)