CrossFit Georgetown – CrossFit
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, Inside Quad
Lacross Ball: Scaps, Lats, Traps, Delts, Calfs
Warm-up
3x
10 Pass Throughs
6 Barbell Thrusters
200m row
12 Days of Christmas (Time)
Following the song “12 days of Christmas”
1st day
2nd day + 1st day
3rd day + 2nd day + 1st day
…till complete
1 lap (400m run or 500m row)
2 Snatches (155/95)
3 Thrusters (155/95)
4 T2B
5 Burpees
6 Pull ups
7 AKBS (53/35)
8 Floor Press (50/35)
9 HSPU
10 Lungsters (50/35)
11 Wall Balls
12 Man Makers (50/35)