8.9.19 – Boulder Shoulders

CrossFit Georgetown – CrossFit

August 10 – Rowing Clinic @ 8AM
August 15 – Stretch Zone @5PM
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM

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Activation

Foam Roll: Scaps, Delts, Lats, Traps, Throacic Spine, PVC Shoulder stretches

Activation:

2×10 M-Y-T’s (orange band)

Warm-up

3x

2 laps down and back

10 push ups

10 Wt. Arm circles (5/2.5)

Piston Seated Dumbbell Press

Both arms start extended- only 1 comes down at a time.
4×6 on each arm – increase weight each round

Dumbbell Front Raises

Standing – both arms start at hips then alternating OR simultaneous – lift weight with straight arm to eye height
4×6 on each arm – find a steady doable weight

Metcon (No Measure)

12min EMOM
Min 1: 8 Strict HSPU

Min 2: 10 AKBS (53/35)

Min 2: 9/6 Cal AB