10.21.19 – Squats

CrossFit Georgetown - CrossFitPC - HEAVY CARB DAY Saturday - 8AM Open WOD Throwdown 9AM - Community WODView Public WhiteboardActivationFoam Roll: Quads, IT Band, Glutes, Scaps, Hip Flexor/Hamstring banded stretch (green band) Activation: 1x10/10 Straight leg firehydrantWarm-up3x 10 Air Squats 10 Banded Walks front to back 200m RowBack Squat5x6 @ 60% 1 RMMetcon (Time)4 RFT3 Squat Cleans @70% 1RM 10 AKBS (53/35) 400m Run

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10.19.19 – Community WOD

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Shins, Quads, Glutes, Lower Back, Throacic Spine Lacross Ball: Scaps, Delts, Calfs, Hamstrings PVC Pipe Shoulder stretchesWarm-upWith a Partner and Med Ball 2x 100m run 20 Wt. Sit ups 20 Squats + Ball TossMetcon (AMRAP - Rounds and Reps)20min AMRAPPartner A: Does as many rounds as possible while... Partner B: Runs 400m 4 DB Thrusters (50/35) 6 T2B 24 Double Unders

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10.18.19 – Bro Sesh

CrossFit Georgetown - CrossFitPC - LIGHT CARB DAY Saturday - 8AM Open WOD Throwdown 9AM - Community WOD October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Calfs, Hamstrings (foam roller), triceps (ball on box) Activation: 1x20 banded bicep curlsWarm-up2x 300m row 10 Banded Tricep Extensions (red/blue band) 10 Barbell CurlsBicep CurlsDB Hammer Curl 4x8 increase weight each round.Triceps Press Seated on a box/bench - with a single dumbbell start behind the head at 90 degrees and fully extend to the top4x8 increase weight each roundDirty Seven CurlsWith a Barbell 7 Bicep curls from bottom to

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10.17.19 – Chest + ROM WOD

CrossFit Georgetown - CrossFitPC - HEAVY CARB DAY Saturday - 8AM Open WOD Throwdown 9AM - Community WOD October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Pecs, Thoracic Spine, Scaps, Banded Shoulder Stretches Activation: 1x20 Banded Pull apartWarm-up3x 150m row 5 push ups 10 ring rowsBench Press3X8 @ 55% 1RMPush-upsSuper set with max push ups inbetween each round. -Banded -Ring -NormalMetcon (8 Rounds for reps)TABATA :20 work :10 rest x8DB Floor Press (35/25) Wt. Sit ups (45/25)Metcon (8 Rounds for reps)TABATA :20 work :10 rest x8Renegade Row (35/25) Cals AB

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10.16.19 – Skill Day + WOD

CrossFit Georgetown - CrossFitPC - LIGHT CARB DAY Saturday - 8AM Open WOD Throwdown 9AM - Community WOD October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Quads, Psoas, Hip flexors + Hamstrings (green band) Activation: 1x10Banded Interior & Exterior leg extensions (orange/red band)Warm-up2x 10 Air squats 10 Sit ups 9 Cal ABGymnasticsPistol Breakdown/Work: Spend 15-20 minutes here explaining/showing/doing - Sit to stand from a box - On a box - lowering down - Banded on the rig for assistance - Stability ball on wallMetcon (No Measure)15min EMOMMin 1: 6 Pistol Squats on R leg Min

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