CrossFit Georgetown – CrossFit

December 14 – NO 5:30PM Class
December 15 – No Community WOD
December 24-25 Closed
January 1 – Closed

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Foam Roll: Quads, IT Band, Psoas, Lower Back


2×10 Banded Dead Bug



Med Ball Ab Game

1. Hover

2. Plank – pass under – over

3. Standing Above head

4. Standing Side to side

Metcon (Weight)

20min EMOM

Partner A does the work while Partner B is hanging from the pull up bars. Whatever time is left in the minutes when Partner A finishes = rest time
5 Thrusters (95/65)

3 Burpees over the bar