11.21.18 – Strength WOD

by | Nov 18, 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

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Activation

Foam Roll: Quads, IT Band, Psoas, Shoulders

Activation:

10 Banded Dead Bug

Warm-up

500 m row

—THEN—

3x

10 Banded Walks Side to Side

7 Jumping Air Squats

5 Empty BB press

Thruster (5-5-5-3-3-3)

15min to find a:

Find a 3 RM Thruster

Metcon (4 Rounds for reps)

3:00on/1:00 off

x4
7 Thrusters @ 50% of your 3RM

5 AKBS (53/35)

BB OH Carry Down