CrossFit Georgetown – CrossFit
Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY
Jan 4 – Rowing Clinic
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Activation
Foam Roll: Scaps, Lats, Delts, Traps, Quads, Glutes, Back
Activation: 1×10 Internal & External Rotations
Warm-up
Knock Out! (Basket ball)
2 Teams
Before you can touch the ball and go you must perform 5 burpees. Once you make the goal, your teammate then has to do 5 burpees and has a chance to make their ball…etc….till everyone has gone and the first team to 25 points.
1 basket = 1 point.
Metcon (Time)
End of the Year!
12 movements all at 31 reps
Split with reps with a partner or go solo
30min time cap
Buy in: 365M Row
31 Wall Balls
31 DB PP (50/35)
31 DB Thrusters (50/35)
31 Pull ups
31 Turkish Get ups (53/35)
31 GBS (53/35)
31 Wt. Sit ups (45/25)
31 DB Floor Press (50/35)
31 DB Devils Press (50/35)
31 T2B
31 DB Snatch (50/35)
31 American KBS (53/35)
Buy Out: 168 Cal AB