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: Thoracic Spine, Lats, Scaps, Traps
Activation: 1×10 Banded Lat pull down Deadbugs (red band)
Warm-up
2x
10 Pass Throughs
10 Wt. Arm circles
10 Sit ups
Core
:30on/:30 off
x5
Hollow Body Holds
Hollow Body Rocks
Superman Holds
Gymnastics
Kipping Progression: (kipping/butterfly/MU)
KIPPING
Feet together
Hand Placement
Shoulder swing
Hip pop
Push off the bar
BUTTERFLY
All the above +
cycling backward
flicking sand with feet
MU
All the above +
Hips to rings
false grip
Metcon (No Measure)
12min EMOM
Min 1 : 5 Kipping progressions (kipping/bf/mu)
Min 2: 9/6 Cal AB
Min 3: 6 Wt. Sit ups