Posterior 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: Lats, Traps, Throacic Spine, Scaps, Delts, Hamstrings

Activation: 1×10 Banded OH Squats

Warm-up

3x

10 Barbell Goodmornings

10 Barbell Back Squats

10 Barbell Back Row (snatch grip)

Snatch Grip Deadlift

5×5 increase weight each round

Metcon (3 Rounds for reps)

3:00on/2:00off

x3

(obj. repeatable pace)
5 Squat Snatch (135/85)

7 AKBS (70/53)

200m Row