CrossFit Georgetown – CrossFit

December 24 – Closed
December 25 – Closed
January 1 – Closed

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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*