Skill + Barbell Cycling

CrossFit Georgetown – CrossFit

SATURDAY – CHRISTMAS PARTY 5-10PM
WHITE ELEPHANT GIFT EXCHANGE
ATHLETA
DRINKS
POT LUCK
BLOW UP SLIDE

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Thoracic Spine, Scaps, Psoas

Activation: 1×10/10 Laying down Deadbug Pallof Press (orange band)

Warm-up

2x

10 Pass Throughs

10 Airsquats

10 Ring Rows

Gymnastics

Spend 10min going over Kipping variations

Hollow Body

Superman

Hand Placement

Shoulders

Feet together

Hip pop

Pull + push off bar

Thruster

3×6 increase weight each round – working to a heavy 6 rep

Metcon (Weight)

15min EMOM
Min 1: 6 Thrusters (135/85)

Min 2: 4 T2B

Min 3: 6 Power Cleans (135/85)