11.12.18

CrossFit Georgetown – CrossFit

11.17.18 – Gym Closed – out at TTT supporting clients
11.24.18 – Thanksgiving Party 10-12

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Hamstrings (ball on box), Shoulders – pvc pipe, bands, ball

2x

10 Wall Dead Bug

Activation:

Warm-up

3 min on bike or rower

–THEN–

Empty Barbell

x3

10 Good Mornings (barbell on back)

10 Front Squats

10 Strict Press

Lift Breakdown

Deadlifts

Hang Power Clean

Push Jerks

Go over DB version for anyone not comfortable with barbell

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
If you don’t want to do the whole workout on your own you can grab a team member.