11.30.18 – Body Building Friday

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: Lats, Shoulders, Traps, Scaps

Activation:

2×10 Banded Superman

Warm-up

3x

10 Banded Pull Aparts

10 Banded Internal Rotations

10 Banded External Rotations

10 PVC Pass Throughs

Gymnastics

5-7 Min of DU work

Hand Placement

Feet

Jump

Speed of wrist

Abs

TABATA

Hanging Hollow Body Hold

Alternatives:

hollow body on ground

V-ups

Single Arm Dumbell Press (6-6-6-6)

Seated on ground – legs out straight

Press from Front rack to over head

31X3

Side -Front Raises (6-6-6-6)

With Dumbbells you will go in sequence Side – Front Raises. Both arms at the same time 6 reps at each spot. DO NOT USE YOUR BACK

Arnold Press (8-8-8-8)

Seated – Curl to a press with rotation

Single Arm Landmine Press (6-6-6-6)

Place one end of the barbell in a plate insert. The other will be loaded with weight Bring the bar downt to the shoulder explode up overhead

31X2