Benchmark Day 5


Mar 21 – Oly Class

Mar 28 – Gym night out at the Vineyards !

CrossFit Georgetown – CrossFit

View Public Whiteboard


Foam Roll: Scaps, Delts, Lats, Traps, Throacic Spine

Activation: 1×10 Internal/External Rotations



10 Pass Throughs

10 BB Press

10 Airsquats

3RM OHS (Total Weight)

Overhead Squat (1 Rep Max)

3RM Thruster (Total Weight)

Thruster (1 Rep Max)

10 minute AB Test (AMRAP – Reps)

Find max calories on the AB for 10 minutes

Set up bike to show average RPMs held per minute