05.24.19

CrossFit Georgetown – CrossFit

5.27.19 – ONLY class time is 9:00AM – Memorial Day WOD is MURPH, pot luck and drinks to follow. Bring the whole family!

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Activation

Foam Roll: Lats, Scaps, Delts, Traps, Throacic Spine, Forearms

Activation:

1×20

Banded Pull Aparts (orange/red)

Warm-up

3x

5/5 KB Rotation

10 Pass Throughs

200m Row

Movement Break Down

Lock out

roll over

sit up

lunge

full extension

repeat back down

Turkish Get Up

5×5 on each arm

Increase weight only on the last 2 sets. The first 3 keep a steady weight

Metcon (Weight)

EMOM 20mins
Min 1: 12 DB PP (50/35)

Min 2: :30 plank

Min 3: 10 HSPU

Min 4: 20 Russian Twist (45/25)