07.02.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Psoas, Lower Back, Calfs Activation: 1x20 Banded Deadbugs (orange band)Warm-up2x 100m row 10 Banded walks front to backAbs3x With Medicine Ball 10/10 Russian Twists 10 Wt. Sit ups 10 V-ups switching ball from feet to handsMetcon (AMRAP - Rounds)20min AMRAP (Obj. pace + heavy)Partner A: Slad drag down and back 2x Partner B: Runs laps outside. Only thing that counts is the amount of laps ran

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7.1.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam roll: Pecs, thoracic spine, scaps, lats Activation: 1x10 banded pull apartsWarm-up3x 200m row 10 push ups 10 ring rowsBench Press5x5 @70% 1RMMetcon (Time)6-9-12-12-9-6 Man makers (35/25) Cal AB pull ups

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William Brown – Memorial WOD

CrossFit Georgetown - CrossFitView Public WhiteboardMetcon (Time)12 min AMRAP5 Deadlifts (155/115) 7 Burpee Box Jump overs (24/20) 3 Squat Cleans (155/115) Each of these numbers has a significant meaning, they all represent his little family's birth months: 12 = William's birthday month 5 = Watson's soon to be birthday month 7 = Landry's birthday month (3yr old) 3 = Lana's birthday month (wife) The movements also have meaning. They are all movements William hated doing in CrossFit; We believe that he would find humor in this.

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Youth Program Day 12

CrossFit Georgetown - Youth ProgramView Public WhiteboardActivationFoam Roll: Lower Back, Butt, Hamstrings, Scaps Activation: 1x10 Alt SupermanWarm-up3x 1 Lap outside 10 Banded walks front to back 10 Sit upsAbs:30on/:30off x4 T2B Knee Raises Weighted Sit upsDeadlift4x6 increase weight each roundMetcon (No Measure)EMOM 12minMin 1: 8 T2B Min 2: 5 Deadlifts Min 3: 100m Row

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