CrossFit Georgetown – CrossFit
December 24 – Closed
December 25 – Closed
Januray 1 – Closed
Activation
Foam Roll: Shoulders, traps, lats, thoracic spine
Activation:
1×10/10 Laying down Pallof Press (orange band)
Warm-up
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)