CrossFit Georgetown – CrossFit
Dec 23 – Normal Hours
Dec 24 – 9AM ONLY
Dec 25 – Closed
Dec 26-27 – Coaches Hours will be posted
Dec 28 – Community WOD
Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY
Activation
Foam Roll: Scaps, Lats, Traps, Delts, Thoracic Spine, Pecs
Actviation: 1×10 M-Y-T’s (orange band)
Warm-up
3x
10 Pass Throughs
10 Ring Rows
5 BB Press
Metcon (AMRAP – Rounds and Reps)
25min AMRAP
Partner A does:
12/9 Cal AB
9 BB Floor Press (155/95)
6 HSPU
While Partner B: Holds DB’s in the OH position (35/25)