Horizontal Push/Pull + Anaerobic System

CrossFit Georgetown – CrossFit

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

View Public Whiteboard

Activation

Warm-up

A1: Ring Dips

3×6 Dips – any variation including weighted

A2: Floor Press

3×6 increasing weight each round – working to a heavy set

B1: Tricep Kick Back

3×6 on each arm – using a steady weight the whole time

B2: Push-ups

3x max reps on push ups – making sure hips and chest move at the same rate

Metcon (Time)

3 RFT

(Obj. Speed)
12 DB Floor Press (50/35)

9/6 Cal AB

3 Dips

Core

If time – core: coaches choice