Benchmark Day 5

Announcements

Mar 21 – Oly Class

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

CrossFit Georgetown – CrossFit

View Public Whiteboard

Activation

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

Activation: 1×10 Internal/External Rotations

Warm-up

3x

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