12.12.18 – Max Lifting Day 7

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, Traps, Thoracic Spine Activation: 2x 10 Banded SupermanWarm-up3x :30AB 10 Wt. Arm Circles (2.5/5) 8 Empty BB Press 6 Banded External Rotations (orange)Push Press (5-5-5-3-3-3-1-1-1)Metcon (AMRAP - Rounds and Reps)10 Min AMRAP3 Strict Pull Ups 6 RKBS (70/53) 9 Cal AB

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12.11.18 – Team Tuesday

CrossFit Georgetown - CrossFitDecember 14 - NO 5:30PM Class December 15 - No Community WOD December 24-25 Closed January 1 - ClosedView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Lower Back Activation: 2x10 Banded Dead BugWarm-upGameMed Ball Ab Game 1. Hover 2. Plank - pass under - over 3. Standing Above head 4. Standing Side to sideMetcon (Weight)20min EMOM Partner A does the work while Partner B is hanging from the pull up bars. Whatever time is left in the minutes when Partner A finishes = rest time5 Thrusters (95/65) 3 Burpees over the bar

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12.07.18 – Max Lifting Day 5

CrossFit Georgetown - CrossFitTHIS SATURDAY- Christmas Party 4pm-10pm - Wear your Ugly Christmas Sweater - Bring a dish to Share - Bake cookies for cookie exchange - Bring a wrapped gift for White Elephant Gift Exchange - Bring the WHOLE Family! ActivationView Public WhiteboardActivationFoam Roll: Butt, Quads, IT Band, Psoas Activation: 2x8 Wt. Dead BugWarm-up3x 200m row 10 Banded walks front to back 10 jumping air squatsLift BreakdownFront Rack Position Eyes Chest Core Knees FeetFront Squat (5-5-5-3-3-3-1-1-1)Find 1RM Front SquatMetcon (Distance)If time left:3:00min on/1:00min off rower x3

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12.06.18 – Max Lifting Day 4

CrossFit Georgetown - CrossFitTHIS SATURDAY- Christmas Party 4pm-10pm - Wear your Ugly Christmas Sweater - Bring a dish to Share - Bake cookies for cookie exchange - Bring a wrapped gift for White Elephant Gift Exchange - Bring the WHOLE Family! ActivationView Public WhiteboardActivationFoam Roll: Chest, Back, Lats, Shoulders Activation: 3x 10 Banded Pull Aparts 10 Banded Lat Pull DownsWarm-up3 min bike/row ---THEN--- 10 Wt. pass throughs (5/2.5lbs) 10 Push ups 3/3 Turkish Get ups (light weight)Lift BreakdownHand Placement Bar Path to Chest Feet on groundBench Press (5-5-5-3-3-3-1-1-1)Find 1RM Bench Press ()

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