Benchmark Day 8

CrossFit Georgetown - CrossFitMay 4 - NEW TEAM Primal Challenge, whos team will you be on?? https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardActivationFoam Roll: Lats, Shoulders, Thoracic Spine, Quads Activation: 2x10/10 Banded Center PullsWarm-up300m Row ---THEN--- 10 Wt. Pass Throughs (2.5/5) 5/5 KB Rotations 5 Empty BB PressSplit Jerk (5-5-5-3-3-3-1-1-1)1000m Row (Time)Max Effort 1000m Row

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04.25.19

CrossFit Georgetown - CrossFitMay 4 - TEAM PRIMAL CHALLENGE. Get your that summer bod ready! https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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04.24.2019

CrossFit Georgetown - CrossFitMay 4 - NEW TEAM Primal Challenge. Coach Katie, Sam or Heather...who will be your leader? https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardAnnie (Time)50-40-30-20-10 Double-unders Sit-ups

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Benchmark Day 7

CrossFit Georgetown - CrossFitMay 4 - NEW Team Primal Challenge Sign up TODAY! https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardActivationFoam Roll: Lats, Shoulders, Traps, Thoracic Spine Activation: 2x 10 Banded SupermanWarm-up3x :30AB 10 Wt. Arm Circles (2.5/5) 8 Empty BB Press 6 Banded External Rotations (orange)Push Press (5-5-5-3-3-3-1-1-1)Metcon (AMRAP - Rounds and Reps)10 Min AMRAP3 Strict Pull Ups 6 RKBS (70/53) 9 Cal AB

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Benchmark Day 6

CrossFit Georgetown - CrossFitMay 4 - NEW Team Primal Challenge! Sign up ASAP https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardActivationFoam Roll: Quads, IT Bands, Psoas, Butt, Scaps, Traps, lats Activation: x2 10 Banded Walks Side to Side 10 Banded walks Front to BackWarm-up20 Cal AB ---THEN--- Empty Barbell Warm Up x2 10 Good Mornings 10 Shrugs 10 Shrug & Pulls 10 Fast Elbows 10 Front SquatsLift BreakdownIf you have done Squat Cleans before you will be finding a 3RM If you have NOT done Squat Cleans you will be working on form Feet placement Hand Placement Bar path Eyes 3 pulls Shrug Elbows Receiving

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