CrossFit Georgetown – CrossFit

Saturday – POST Open WOD/Community WOD – Pot Luck + Drink Celebration!
Nov 18 – FINAL Day to bring in jackets/canned goods for The Caring Place
Dec 7 – Annual Christmas Party
Dec 11- FINAL day to to ship a gift to a soldier

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Glutes, Psoas, Hip flexor banded stretch

Activation : 1×10 Straight leg firehydrants

Warm-up

3x

10 Banded Walks front to back

10 Leg swings side to side

200m row

Back Squat

5×5 @ 60% 1RM

Metcon (Time)

4 RFT
3 Squat Cleans @ 70% 1RM

6 Burpee Box Jumps

9 Cal Rower