12.07.18 – Max Lifting Day 5

CrossFit Georgetown – CrossFit

THIS SATURDAY- Christmas Party 4pm-10pm
– 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!
Activation

View Public Whiteboard

Activation

Foam Roll: Butt, Quads, IT Band, Psoas

Activation:

2×8 Wt. Dead Bug

Warm-up

3x

200m row

10 Banded walks front to back

10 jumping air squats

Lift Breakdown

Front Rack Position

Eyes

Chest

Core

Knees

Feet

Front Squat (5-5-5-3-3-3-1-1-1)

Find 1RM Front Squat

Metcon (Distance)

If time left:
3:00min on/1:00min off rower

x3