CrossFit Georgetown – CrossFit
December 14 – NO 5:30PM Class
December 15 – No Community WOD
December 24-25 Closed
January 1 – Closed
Activation
Foam Roll: Quads, IT Band, Psoas, Lower Back
Activation:
2×10 Banded Dead Bug
Warm-up
Game
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