CrossFit Georgetown – CrossFit
Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM
Activation
Foam Roll: Quads, IT Band, Psoas, Scaps, Lats, Hamstrings
Activation: 1×10 Banded OH Squats (orange band)
Warm-up
3x
10 Leg swings side to side
10 Barbell OH squats
100m Row
Metcon (Time)
For Time
(Obj. pace)
80 Cal Row
E2MOM stop and do 2 Snatches @ 65% 3RM
Core
TABATA L hangs or L sits