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: Pecs, Lats, Traps, Thoracic Spine, Scaps
Activation: 1×10 Banded pull aparts
Warm-up
2x
10 Sit ups
10 Ring Rows
10 Push ups
Core
3×5
Break Down GHD Sit ups
Allow everyone to find their settings
Go over form:
Neutral Spine (don’t go below parallel if spine is hurting)
Hips almost off the back edge
Knees bent to drive
Hands touch floor
Drive Momentum Up
Hands touch GHD
A1: Bench Press
4×5 @ 65% 3RM 14X4
A2: Back Row
With light to moderate weight.
Supinated 4×5
11X3
Metcon (No Measure)
15-12-9
NOT FOR TIME –
(Obj. just move)
Man Makers (35/25)
Cal Rower
GHD Sit ups