CrossFit Georgetown – CrossFit
THIS SATURDAY – Christmas Party 4pm-10pm
– 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, Thoracic spine, Shoulders, Traps
Activation
3x
10 External Rotation
10 Internal Rotation
10 Lat Pulldowns
Warm-up
3x
10 Pass Throughs
10 Wt. Arm circles forward and back (5/2.5lb)
5 KB Rotations (each side)
Lift Breakdown
Front Rack Position
Chin
Core
Feet
Lock out position
Shoulder Press (5-5-5-3-3-3-1-1-1)
15min to find 1RM on shoulder press
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
Switch every 10 reps
50 Wall Balls (20/14)
50 DU or 3x Singles
40 Pull ups
40 Cal AB
30 AKBS (53/35)
30 Slam Balls (20/15)