FINAL OPEN WOD + COMMUNITY WOD

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: Calfs, Shins, Scaps, Lats, Delts, Traps

Activation: 1×20 M-Y-T’s (orange band)

Warm-up

3x

10 Pass Throughs

10 Push ups

10 Ring Rows

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP – with a partner

Run together

Split reps on movements. If you finish before the 25 minutes, repeat till time is up.
400m Run (together holding a band)

60 DB Snatches (50/35)

400m Run together

50 DB Push Press (50/35)

400m Run together

40 HSPU

400m Run together

30 T2B