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: Quads, IT Band, Glutes, Thoracic Spine, Banded Shoulder streteches
Activation: 1×20 Banded OH Squats (orange)
Warm-up
2x
10 Around the worlds KB
10 Pass Throughs
8 BB OHS
Overhead Squat
4×5 @70% 3RM
11X3
Metcon (5 Rounds for reps)
2:00on/2:00off
x5
(Obj. repeatable pace)
9 AKBS (53/35)
6 Cal Row/AB
3 Burpee Box Jumps (24/20)