CrossFit Georgetown – CrossFit
December 24 – Closed
December 25 – Closed
January 1 – Closed
Activation
Foam Roll: Quads, Psoas, Lats, Back, Shoulders
Warm-up
High Knees
Butt Kicks
Lunge with twist
Soldiers
Air squat to broad jump
Inch worm + push up
karaoke run
Metcon (Time)
12 Days of Christmas WOD
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
1 SDLHP (95/65)
2 Push Press (95/65)
3 Thrusters (95/65)
4 Power Cleans (95/65)
5 Pull ups
6 Kettlebell Swings (5335)
7 Box jump overs (24/20)
8 Burpees
9 Deadlift (95/65)
10 OH walking lunges (45/25 plate)
11 Wall Balls
12 Devils Press
*If you are with a partner – 1 partner must always hold a plate (45/25) overhead while the other is working*