CrossFit Georgetown – CrossFit
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, Thoracic Spine, Glutes
Lacrosse Ball: Scaps, Lats, Upper Glute/lower back
Warm-up
2x
10 Wall Balls
10 Wall Ball sit ups
100m Run with wall ball
Metcon (AMRAP – Rounds and Reps)
30min AMRAP
(Obj. steady pace)
Self or with a partner. Partners will split reps
500m Row
20 Power Cleans (135/85)
15 Pull ups