12.29.18

CrossFit Georgetown - CrossFitJanuary 1 - Closed NEW CLASS TIMES JAN 2 5:00AM 6:00AM 9:00AM 5:00PM 6:00PMView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Back, ShouldersGameDragon TailsMetcon (Time)6RFT600m row 20 Box jumps (24/20) 20 GBS (53/35)

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12.28.18

CrossFit Georgetown - CrossFitJanuary 1 - Closed NEW CLASS TIMES JAN 2 5:00AM 6:00AM 9:00AM 5:00PM 6:00PMView Public WhiteboardActivationFoam Roll: Lower Back, Butt, Hamstrings Activation: 1x10 Pallof PressWarm-up500m row ---THEN--- 2x 10 Barbell Good mornings 10/10 leg swings 10 banded walks front to backDeadlift10min to establish a DAILY 1Rm on deadliftMetcon (Weight)15min EMOMLoad bar to 50% of your DAILY 1RM MIN 1: 5 DL MIN 2: 9/6 cal AB MIN 3: :30sec plank (any varitiation)

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12.27.18

CrossFit Georgetown - CrossFitJanuary 1 - Closed NEW CLASS TIMES JAN 2 5:00AM 6:00AM 9:00AM 5:00PM 6:00PMView Public WhiteboardActivationFoam Roll: Shoulders, Lats, Traps, Thoracic Spine Activation: 1x10 SupermanWarm-up2x 200m row 10 RKBS (light weight) 10 Pass throughsGymnastics5-10min work on HSPU Hand placement Head placement Kip to chest Press upShoulder Press (5-5-5)3x5 @55% of 1RMSingle Arm Dumbell Press (5-5-5)Superset with 3x5 single arm DB press SEATED - legs out straightMetcon (AMRAP - Rounds and Reps)10min AMRAP9 AKBS (53/35) 6 Pull ups 3 HSP

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