CrossFit Georgetown – CrossFit
Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM
Activation
Foam Roll: Thoracic Spine, Quads, Glutes, PVC Pipe Shoulder stretches
Activation: 1×10 Banded Dead bug
Core
3x
50 Flutter kicks
10 Wt. Sit ups (45/25)
10 Russian Twist (45/25)
Barbell Warm-up (Clean) (No Measure)
*All with the Clean grip
10 Good mornings
10 Shrugs
10 Shrugs + High pulls
10 Muscle Clean
10 Front Squat
10 Press
Clean and Jerk
10 min to find a DAILY 3 RM of your clean and jerk
Metcon (Weight)
15min EMOM
60% of your DAILY 3RM –
4 C&J EMOM