CrossFit Georgetown – CrossFit
SATURDAY – CHRISTMAS PARTY 5-10PM
WHITE ELEPHANT GIFT EXCHANGE
ATHLETA
DRINKS
POT LUCK
BLOW UP SLIDE
Activation
Foam Roll: Quads, IT Band, Thoracic Spine, Scaps, Psoas
Activation: 1×10/10 Laying down Deadbug Pallof Press (orange band)
Warm-up
2x
10 Pass Throughs
10 Airsquats
10 Ring Rows
Gymnastics
Spend 10min going over Kipping variations
Hollow Body
Superman
Hand Placement
Shoulders
Feet together
Hip pop
Pull + push off bar
Thruster
3×6 increase weight each round – working to a heavy 6 rep
Metcon (Weight)
15min EMOM
Min 1: 6 Thrusters (135/85)
Min 2: 4 T2B
Min 3: 6 Power Cleans (135/85)