06.01.19

CrossFit Georgetown - CrossFitJUNE 1 - Align Chiropractic will be here doing FREE injury evaluations and providing adjustments ($40) 8:30- 10:30AM JUNE 3 - Start of our Summer Youth Program M/W/F from 8-9AM JUNE 29 - Memorial WOD and fundraiser for William BrownView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Inside Quad, Psoas, CalfsWarm-upMedicine Ball Race Break up into 2-3 even teams of 4-6 PPL (depending on size) Crab Walk Bear Crawl (keep ball under you the whole time) 15 Wall balls Pass Ball backward down and back Russian Twist down and back Frist team to cross the finish line

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05.31.19

CrossFit Georgetown - CrossFitJUNE 1 - Align Chiropractic will be here doing FREE injury evaluations and providing adjustments ($40) 8:30- 10:30AM JUNE 3 - Start of our Summer Youth Program M/W/F from 8-9AM JUNE 29 - Memorial WOD and fundraiser for William BrownView Public WhiteboardActivationFoam Roll: Shoulders (pvc pipe), Thoracic spine, forearms, quads, IT band, butt Activation: 1x20 DB Dead BugWarm-upBarbell warm up 1x 10 reps at every movement: Good mornings Shrug High Pull Fast Elbows Front Squat Press Back SquatMovement Break DownBreakdown the mechanics of a Squat Clean and the difference between power.3 RM Squat Clean10 min to find

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05.30.19

CrossFit Georgetown - CrossFitJUNE 1 - Align Chiropractic will be here doing FREE injury evaluations and providing adjustments ($40) 8:30- 10:30AM JUNE 3 - Start of our Summer Youth Program M/W/F from 8-9AM JUNE 29 - Memorial WOD and fundraiser for William BrownView Public WhiteboardActivationFoam Roll: lower back, butt, hamstrings, psoas Activation: 1x10 Bear Crawl with lacross ballWarm-up3x 7 Barbell good morning (bar on back) 7 Back Squats 7 Back RowDeadlift4x8 @50% 1 RMMetcon (3 Rounds for reps)3:00on/1:00off (obj. repeatable pace)3min AMRAP 3 Toes to Bar 6 Deadlifts (225/135) 9 Cal Row REST 1 MIN 3 min AMRAP 3 Deadlifts

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05.29.19

CrossFit Georgetown - CrossFitJUNE 1 - Align Chiropractic will be here doing FREE injury evaluations and providing adjustments ($40) 8:30- 10:30AM JUNE 3 - Start of our Summer Youth Program M/W/F from 8-9AM JUNE 29 - Memorial WOD and fundraiser for William BrownView Public WhiteboardActivationFoam Roll: Pecs, Thoracic Spine, Scaps, Delts, Traps Activation: 2x20 Banded Pull Aparts (orange/red band)Warm-up2 min AB ---THEN--- 10 Pass throughs 10 Plate flys (5/2.5lb) 5 Push upsBench Press5x6 @ 65% 1 RMMetcon (Time)4RFT (Obj. speed)10 DB Floor Press (50/35) 1 round DB Farmers Carry (50/35) 8 Cal AB/Rower 6 Burpee Box Jumps (24/20)

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05.28.19

CrossFit Georgetown - CrossFitJUNE 1 - Align Chiropractic will be here doing FREE injury evaluations and providing adjustments ($40) 8:30- 10:30AM JUNE 3 - Start of our Summer Youth Program M/W/F from 8-9AM JUNE 29 - Memorial WOD and fundraiser for William BrownView Public WhiteboardActivationFoam Roll: Throacic Spine, Scaps, Delts, Traps, Pecs, Quads (Murph) Activation: 2x10 M-Y-T's (orange or red band)Warm-up500m row ---THEN--- 3x 10 Pass Throughs 10 Banded Walks front to backSeated Behind the Neck PressWith a barbell + bench or box. Seated Behind the neck press. (snatch grip)3x5 Increase weight each round Keep core tight, chest & back

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