CrossFit Georgetown – CrossFit
SATURDAY – CHRISTMAS PARTY 5-10PM
WHITE ELEPHANT GIFT EXCHANGE
ATHLETA
DRINKS
POT LUCK
BLOW UP SLIDE
Activation
Warm-up
A1: Ring Dips
3×6 Dips – any variation including weighted
A2: Floor Press
3×6 increasing weight each round – working to a heavy set
B1: Tricep Kick Back
3×6 on each arm – using a steady weight the whole time
B2: Push-ups
3x max reps on push ups – making sure hips and chest move at the same rate
Metcon (Time)
3 RFT
(Obj. Speed)
12 DB Floor Press (50/35)
9/6 Cal AB
3 Dips
Core
If time – core: coaches choice