CrossFit Georgetown – CrossFit

Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM

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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