CrossFit Georgetown – CrossFit
Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM
Activation
Foam Roll: Quads, Inside Quad, Glutes, Thoracic Spine, PVC pipe shoulder stretches
Activation: 1×10 DB Deadbug
Warm-up
2x
10 Banded Walks front to back
10 Airsquats
10 Leg swings front to back
Front Squat
3X8 @ 65% 3RM
Metcon (Time)
4 RFT
(Obj. steady hard pace)
9 Slam Balls (30/25)
6 DB Thrusters (50/35)
3 AKBS (70/53)
100m sprint