DELOAD WEEK DAY 3

Announcements

Mar 21 – Oly Class

Mar 28 – Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Thoracic Spine, Pecs, Scaps, Traps

Activation: 1×20 Banded Lat Pull downs (red/orange band)

Warm-up

2x

10 Push ups

10 Pass Throughs

10 Ring Rows

A1: Bench Press

5×6 @ 60% 3RM

A2: Pendlay Row

5×6 increase weight each round

Metcon (Time)

For Time

20min time cap
Buy In: 500m row

3 RFT

15 GHD Sit ups

15 DB Floor Press (50/35)

Buy Out: 500m Row