9.27.19 – Chest & Biceps

CrossFit Georgetown – CrossFit

October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic

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Activation

Foam Roll: Pecs, Scaps, Triceps, Banded Shoulder Stretches

Activation:

1×20 Banded Pull Aparts (red/blue)

Warm-up

2x

200m row

10 Lt. Plate flys

10 Lt. Plate curls

DB Fly

4×6 Find a steady weight to work with – without losing form

Dips

Superset with 4 sets of max Dips:

Box, weighted, ring, banded

Metcon (5 Rounds for reps)

2:00on/2:00off

x5

(Obj. steady/repeatable pace)
9 Barbell Bicep Curls (75/55)

3 DB Man Makers (35/25)

9/6 Cal Airbike