CrossFit Georgetown – CrossFit

December 24 – Closed
December 25 – Closed
Januray 1 – Closed

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Foam Roll: Shoulders, traps, lats, thoracic spine


1×10/10 Laying down Pallof Press (orange band)


20 jumping jacks

10 Arm circles forward

10 Arm circles backward

10 arm circles across

10 arm swings up

10 leg swings back to front

10 leg swings side to side

2x:30 runners stretch on each side

10 half burpees

Metcon (Time)

I plank you plank

– If the partner holding the plank drops, that’s when you will switch places.
5,000m row

50 DB PP (40/30)

60 AKBS (53/35)