CrossFit Georgetown – CrossFit
11.17.18 – Gym Closed – out at TTT supporting clients
11.24.18 – Thanksgiving Party 10-12
Activation
Foam Roll: Quads, IT Band, Hamstrings (ball on box), Shoulders – pvc pipe, bands, ball
2x
10 Wall Dead Bug
Activation:
Warm-up
3 min on bike or rower
–THEN–
Empty Barbell
x3
10 Good Mornings (barbell on back)
10 Front Squats
10 Strict Press
Lift Breakdown
Deadlifts
Hang Power Clean
Push Jerks
Go over DB version for anyone not comfortable with barbell
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
If you don’t want to do the whole workout on your own you can grab a team member.