Skill + Core Day

CrossFit Georgetown – CrossFit

Saturday – POST Open WOD/Community WOD – Pot Luck + Drink Celebration!

Nov 18 – FINAL Day to bring in jackets/canned goods for The Caring Place

Dec 7 – Annual Christmas Party

Dec 11- FINAL day to to ship a gift to a soldier

View Public Whiteboard

Activation

Foam Roll: Thoracic Spine, Lats, Scaps, Traps

Activation: 1×10 Banded Lat pull down Deadbugs (red band)

Warm-up

2x

10 Pass Throughs

10 Wt. Arm circles

10 Sit ups

Core

:30on/:30 off

x5

Hollow Body Holds

Hollow Body Rocks

Superman Holds

Gymnastics

Kipping Progression: (kipping/butterfly/MU)

KIPPING

Feet together

Hand Placement

Shoulder swing

Hip pop

Push off the bar

BUTTERFLY

All the above +

cycling backward

flicking sand with feet

MU

All the above +

Hips to rings

false grip

Metcon (No Measure)

12min EMOM
Min 1 : 5 Kipping progressions (kipping/bf/mu)

Min 2: 9/6 Cal AB

Min 3: 6 Wt. Sit ups