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

View Public Whiteboard

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)