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: Hamstrings, Glutes, Lower Back
Activation: 1×10 Banded Goodmornings
Warm-up
2x
200m Row
10 Barbell Goodmornings
10 Leg swings front to back
Deadlift
4×5 @ 65% 3RM
11X5
Metcon (6 Rounds for reps)
2:00on/1:00off
x6
1 MU/4 C2B/ 9 PU
6 AKBS (53/35)
100m Row