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
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