12.19.18

CrossFit Georgetown - CrossFitDecember 24 - Closed December 25 - Closed Januray 1 - ClosedView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Lower back, Shoulder PVC stretch Activation 2x10 Banded SupermanWarm-up3 min AB ---THEN--- 10 goblet squats 10 AKBS 10 KB GoodmoringsFront Squat (8-8-8)3x8 @ 65% of your 1RMLift BreakdownBreak down DB Snatch 1. Placement of DB 2. Chest/Butt/Back 3. Closeness 4. Elbow high 5. Drop underMetcon (Weight)10 minutes E2MOM9/6 Cal AB 5/5 DB Snatch (50/35)

Read More

12.18.18

CrossFit Georgetown - CrossFitDecember 24 - Closed December 25 - Closed Januray 1 - ClosedView Public WhiteboardActivationFoam Roll: Shoulders, traps, lats, thoracic spine Activation: 1x10/10 Laying down Pallof Press (orange band)Warm-up20 jumping jacks 10 Arm circles forward 10 Arm circles backward 10 arm circles across 10 arm swings up 10 leg swings back to front 10 leg swings side to side 2x:30 runners stretch on each side 10 half burpeesMetcon (Time) I plank you plank - If the partner holding the plank drops, that's when you will switch places.5,000m row 50 DB PP (40/30) 60 AKBS (53/35)

Read More

12.14.18 – Max Lifting Day 8

CrossFit Georgetown - CrossFitDecember 14 - NO 5:30PM Class December 15 - No Community WOD December 24-25 Closed January 1 - ClosedView Public WhiteboardActivationFoam Roll: Lats, Shoulders, Thoracic Spine, Quads Activation: 2x10/10 Banded Center PullsWarm-up300m Row ---THEN--- 10 Wt. Pass Throughs (2.5/5) 5/5 KB Rotations 5 Empty BB PressSplit Jerk (5-5-5-3-3-3-1-1-1)1000m Row (Time)Max Effort 1000m Row

Read More

12.13.18

CrossFit Georgetown - CrossFitDecember 14 - NO 5:30PM Class December 15 - No Community WOD December 24-25 Closed January 1 - ClosedView Public WhiteboardActivationWarm-up

Read More