12.06.18 – Max Lifting Day 4

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!
Activation

View Public Whiteboard

Activation

Foam Roll: Chest, Back, Lats, Shoulders

Activation:

3x

10 Banded Pull Aparts

10 Banded Lat Pull Downs

Warm-up

3 min bike/row

—THEN—

10 Wt. pass throughs (5/2.5lbs)

10 Push ups

3/3 Turkish Get ups (light weight)

Lift Breakdown

Hand Placement

Bar Path to Chest

Feet on ground

Bench Press (5-5-5-3-3-3-1-1-1)

Find 1RM Bench Press

()