CrossFit Georgetown – CrossFit
December 14 – NO 5:30PM Class
December 15 – No Community WOD
December 24-25 Closed
January 1 – Closed
Activation
Foam Roll: Lats, Shoulders, Traps, Thoracic Spine
Activation:
2x
10 Banded Superman
Warm-up
3x
:30AB
10 Wt. Arm Circles (2.5/5)
8 Empty BB Press
6 Banded External Rotations (orange)
Push Press (5-5-5-3-3-3-1-1-1)
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
3 Strict Pull Ups
6 RKBS (70/53)
9 Cal AB