CrossFit Georgetown – CrossFit
December 7th – Christmas Party!
Activation
Foam Roll: Thoracic spine, Quads, IT Band, Inside Quad, Banded Hip flexor stretch, PVC Pipe shoulder stretches
Activation: 1×10 Banded Deadbug
Warm-up
2x
10 Barbell Front Squats
10 Banded Walks side to side
6 Cal AB
Overhead Squat
20 min to find a DAILY 3RM
Metcon (3 Rounds for calories)
:30on/2:00 rest
x3
(Obj. all out sprint)
AB Sprints – Calories
Metcon (Time)
15-12-9
(Obj. sprint)
DB Cleans (50/35)
Burpee Box Jumps (24/20)