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: Calfs, Shins, Scaps, Lats, Delts, Traps
Activation: 1×20 M-Y-T’s (orange band)
Warm-up
3x
10 Pass Throughs
10 Push ups
10 Ring Rows
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP – with a partner
Run together
Split reps on movements. If you finish before the 25 minutes, repeat till time is up.
400m Run (together holding a band)
60 DB Snatches (50/35)
400m Run together
50 DB Push Press (50/35)
400m Run together
40 HSPU
400m Run together
30 T2B