Team Tuesday

CrossFit Georgetown – CrossFit

Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY
Jan 4 – Rowing Clinic
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge

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Activation

Foam Roll: Scaps, Lats, Delts, Traps, Quads, Glutes, Back

Activation: 1×10 Internal & External Rotations

Warm-up

Knock Out! (Basket ball)

2 Teams

Before you can touch the ball and go you must perform 5 burpees. Once you make the goal, your teammate then has to do 5 burpees and has a chance to make their ball…etc….till everyone has gone and the first team to 25 points.

1 basket = 1 point.

Metcon (Time)

End of the Year!

12 movements all at 31 reps

Split with reps with a partner or go solo
30min time cap

Buy in: 365M Row

31 Wall Balls

31 DB PP (50/35)

31 DB Thrusters (50/35)

31 Pull ups

31 Turkish Get ups (53/35)

31 GBS (53/35)

31 Wt. Sit ups (45/25)

31 DB Floor Press (50/35)

31 DB Devils Press (50/35)

31 T2B

31 DB Snatch (50/35)

31 American KBS (53/35)

Buy Out: 168 Cal AB