CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Shoulders, Lats, Thoracic Spine, Quads

Activation:

10 Wall Dead Bugs

Warm-up

High Knees

Butt Kicks

Soldiers

Lunge with Twist

Inch Worm with push up

Broad Jump

Thanksgiving WOD (Time)

With A partner or Team of 3
Buy In

155 Cal Gravy Boat Row

10 Rounds

16 Shoulder to OH DB (50/35)

21 Gobbler Squats (53/35)

Buy Out

155 Cal Gravy Boat Row