03.06.19

CrossFit Georgetown – CrossFit

3.9.19 – 8AM Airrosti Lacrosse Ball Event
3.23.19 – Family Bowling Night + Post Open Celebration

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Activation

Foam Roll: Thoracic Spine, Shoulders, Traps, PVC pipe stretches, Banded hip flexor stretches (green band)

Activation:

2×8 (orange band)

Internal Rotations

External Rotations

OH Pulls

Warm-up

With an empty barbell:

x3

6 Behind the neck press

6 OHS

6 Zots press

Overhead Squat

3×6 @ 60% 1 RM

31X2

Warm up to it doing 2×4 increase weight each round

Metcon (Time)

16-12-8
16-12-8

AB Calories

Alt DB Snatch + OHS (50/35)

Slam Balls