CrossFit Georgetown – CrossFit

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

View Public Whiteboard

Activation

Foam Roll: Lats, Shoulders, Thoracic Spine, Quads

Activation:

2×10/10 Banded Center Pulls

Warm-up

300m Row

—THEN—

10 Wt. Pass Throughs (2.5/5)

5/5 KB Rotations

5 Empty BB Press

Split Jerk (5-5-5-3-3-3-1-1-1)

1000m Row (Time)

Max Effort 1000m Row