06.26.19

CrossFit Georgetown – CrossFit

June 29 – Memorial fundraiser WOD for William Brown

View Public Whiteboard

Activation

Foam roll: lats, scaps, delts, traps, throacic spine, shoulder stretches (green band)

Activation:

1×10 (orange band) M-Y-T

Warm-up

2min AB/ROWER

—THEN—

2X

10 pass throughs

10 weighted arm circles

Shoulder Press

5×8 @ 60% 1RM

Pull-ups

5x max reps strict pull ups

Metcon (Time)

4RFT

10 DB Thrusters (50/35)

10 pull ups

100 DU

*E2MOM STOP 5 HSPU