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: Lats, Shoulders, Traps, Scaps
Activation:
2×10 Banded Superman
Warm-up
3x
10 Banded Pull Aparts
10 Banded Internal Rotations
10 Banded External Rotations
10 PVC Pass Throughs
Gymnastics
5-7 Min of DU work
Hand Placement
Feet
Jump
Speed of wrist
Abs
TABATA
Hanging Hollow Body Hold
Alternatives:
hollow body on ground
V-ups
Single Arm Dumbell Press (6-6-6-6)
Seated on ground – legs out straight
Press from Front rack to over head
31X3
Side -Front Raises (6-6-6-6)
With Dumbbells you will go in sequence Side – Front Raises. Both arms at the same time 6 reps at each spot. DO NOT USE YOUR BACK
Arnold Press (8-8-8-8)
Seated – Curl to a press with rotation
Single Arm Landmine Press (6-6-6-6)
Place one end of the barbell in a plate insert. The other will be loaded with weight Bring the bar downt to the shoulder explode up overhead
31X2