11.13.18 – TEAM TUESDAY

CrossFit Georgetown – CrossFit

11.17.18 – NO COMMUNITY WOD- out at TTT supporting clients
11.22.18 – NO CLASSES JUST COMMUNITY WOD 9-10AM
11.23.18 – NO CLASSES JUST COMMUNITY WOD 9-10AM
11.24.18 – Thanksgiving Party 10AM-12PM Family friendly

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Psoas, Calfs

Hip flexor stretches on box

Activation:

2x

10 Banded Dead Bug

Warm-up

3x

200m row or :45sec on AB

10 jumping Air Squats

7 push ups

Activation

Foam Roll: Quads, IT Band, Psoas, Calfs

Hip Flexor Stretch on Box

Activation:

2x

10 Banded Dead Bug

Gymnastics

TABATA – with PVC Pipe

x2

Hollow Body

Superman

Metcon (Time)

Triple Threat Throwdown Team WOD

Teams of 2

For Time:
12-9-6

Front Squats 95/65 135/85

Target Burpees to Plate (45# plate)

Finish with with 400m run

Once partner 1 is done with 400m run, partner 2 completes the 12-9-6 & 400m run

Cool Down

If there is time: Coaches choice on ABs