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
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