8.16.19 – Friday EMOMs

CrossFit Georgetown – CrossFit

August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM

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Activation

Foam Roll: Pecs, Thoracic Spine, Scaps, Traps

Activation:

1×20 Banded Pull Apart (red/blue band)

Warm-up

3x

10 Push ups

200m row

10 DB Fly (light weight)

–TAKE 5-10 min to warm up to the 70% on bench–

Metcon (10 Rounds for weight)

10min EMOM
EMOM 5 Bench Press @70% 1RM

-REST 5 min between each EMOM –

Metcon (Weight)

12min EMOM
Min 1: 5 Man Makers (35/25)

Min 2: 150m Row

Min 3: 10 DB Floor Press (35/25)