Community WOD

AnnouncementsMar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationWarm-up ()

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Benchmark Day 5

AnnouncementsMar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Scaps, Delts, Lats, Traps, Throacic Spine Activation: 1x10 Internal/External RotationsWarm-up3x 10 Pass Throughs 10 BB Press 10 Airsquats3RM 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

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Benchmark Day 4

AnnouncementsMar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, Lats, Traps, Quads, PVC Pipe shoulder stretches Activation: 1x10 Banded OH Squats3RM Front Squat (Total Weight)Front Squat (1 Rep Max)3RM Push Press (Total Weight)Push Press (1 Rep Max)

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Benchmark Day 3

AnnouncementsMar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, Inside Quad, Calfs, Scaps, Delts, Lats Activation: 1x10 Banded lat pull down deadbugBarbell Warm-up (Clean) (No Measure)*All with the Clean grip 10 Good mornings 10 Shrugs 10 Shrugs + High pulls 10 Muscle Clean 10 Front Squat 10 Press3RM Squat Clean (Total Weight)Squat Clean (1 Rep Max)3RM Squat Snatch (Total Weight)Snatch (1 Rep Max)10 Min Prisoner Step Test (AMRAP - Reps)Everyone on a 20" box. Hands Behind your head. Place a foot on the box, step up fully

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Benchmark Day 2

AnnouncementsMar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Hamstrings, Lower back, Glutes, Scaps, Delts, Traps Activation: 1x10 MYTs 1x10 Banded Good morningsWarm-up2x 10 Pass Throughs 10 BB Press 10 BB Goodmornings3RM Strict Press (Total Weight)Shoulder Press (1 Rep Max)3RM Deadlift (Total Weight)Deadlift (1 Rep Max)

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