11.29.18 – Team Tuesday Repeat

CrossFit Georgetown – CrossFit

12.8.18 – Christmas Party
– Wear your Ugly Christmas Sweater
– Bring a dish to Share
– Bake cookies for cookie exchange
– Bring a wrapped gift for White Elephant Gift Exchange
– Bring the WHOLE Family!

View Public Whiteboard

Activation

Foam Roll: Shoulders, Thoracic Spine, Lats, Quads

Activation

2x

10 Banded Superman

Warm-up

x3

10/10 Banded Walk Side to Side

10 Pass Throughs

10 DB/BB Press

Game

PVC Pipe Pass x3

Left

Right

Clap

Opposite

Wider Circle

Metcon (Time)

Teams of 2 – You go, I go
21-15-9

Cal AB

Pull Ups

DU

Burpees

Abs

*Only if you have time*

10 min AMRAP

10 Medicine Ball Sit ups

10 Medicine Ball Russian Twist

10 Hanging Med Ball Raises