CrossFit Georgetown – CrossFit
12.8.18 – Christmas Party
– Wear your Ugly Christmas Sweater
– Bring a dish to Share
– Bake cookies for cookie exchange
– Bring a wrapped gift for White Elephant Gift Exchange
– Bring the WHOLE Family!
Activation
Foam Roll: Shoulders, Thoracic Spine, Lats, Quads
Activation
2x
10 Banded Superman
Warm-up
x3
10/10 Banded Walk Side to Side
10 Pass Throughs
10 DB/BB Press
Game
PVC Pipe Pass x3
Left
Right
Clap
Opposite
Wider Circle
Metcon (Time)
Teams of 2 – You go, I go
21-15-9
Cal AB
Pull Ups
DU
Burpees
Abs
*Only if you have time*
10 min AMRAP
10 Medicine Ball Sit ups
10 Medicine Ball Russian Twist
10 Hanging Med Ball Raises