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: Hamstrings, Lower Back, Butt, Psoas
Activation:
2x
10 Banded Dead bug press outs (orange band) (10 each side)
Warm-up
500 m row
—THEN—
3x
10 Leg swings front to back
10 Banded Walks Side to side
10 Banded Good mornings
10 Barbell Good mornings
Lift Breakdown
Stance
Barbell Path
Shins
Knees
Hips
Chest
Eyes
Grip
Deadlift (5-5-5-3-3-3-1-1-1)
25 min to find your 1 RM
Metcon (Distance)
If time:
5 min on the Rower