11.28.18 – Strength WOD

CrossFit Georgetown – CrossFit

12.8.18 – Christmas Party
– Wear your Ugly Christmas Sweater
– Bring a dish to Share
– Bake cookies for cookie exchange
– Bring the WHOLE Family!

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Activation

Foam Roll: Chest, Lats, Back (lower, upper),

Activation:

10 Banded OH Pulls

10 Banded Pulls

10 Banded Lat Pull down

Warm-up

3x

:30 AB

10 Wt. Arm Circles

10 Sit Ups

Bench Press (8-8-8-8-8)

55% 1RM

32X1

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