11.20.18 – Team Tuesday

by | Nov 17, 2018 | W.O.D.

CrossFit Georgetown – CrossFit

11.22.18 – NO CLASSES JUST COMMUNITY WOD 9-10AM
11.23.18 – NO CLASSES JUST COMMUNITY WOD 9-10AM
11.24.18 – Thanksgiving Party 10AM-12PM Family friendly

View Public Whiteboard

Activation

Foam Roll: Butt, Quads, Lats, Banded Shoulder stretch

Activation:

2x

10 Banded Superman

Warm-up

3x

Tic-Tac-Toe

Coaches Choice on Movements before placing marker on board

burpees

Sit ups

air squats

jumping jacks

….

Gymnastics

7minutes of Kipping Work

Hollow Body – Superman

Shoulders

Push off back end

Pull

Metcon (Time)

As A Team: Split as needed
30 T2B

40 DB Clean (50/35)

50 DB Box Step Overs (50/35)

40 DB Clean

30 T2B