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
Activation
Foam Roll: Butt, Quads, IT Band, Psoas
Activation:
2×8 Wt. Dead Bug
Warm-up
3x
200m row
10 Banded walks front to back
10 jumping air squats
Lift Breakdown
Front Rack Position
Eyes
Chest
Core
Knees
Feet
Front Squat (5-5-5-3-3-3-1-1-1)
Find 1RM Front Squat
Metcon (Distance)
If time left:
3:00min on/1:00min off rower
x3