Category: W.O.D.

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!View Public WhiteboardActivationFoam Roll: Hamstrings, Lower Back, Butt, Psoas Activation: 2x 10 Banded Dead bug press outs (orange band) (10 each side)Warm-up500 m row ---THEN--- 3x 10 Leg swings front to back 10 Banded Walks Side to side 10 Banded Good mornings 10 Barbell Good morningsLift BreakdownStance Barbell Path Shins Knees Hips Chest Eyes GripDeadlift (5-5-5-3-3-3-1-1-1)25 min to find your

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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!View Public WhiteboardActivationFoam Roll: Lats, Thoracic spine, Shoulders, Traps Activation 3x 10 External Rotation 10 Internal Rotation 10 Lat PulldownsWarm-up3x 10 Pass Throughs 10 Wt. Arm circles forward and back (5/2.5lb) 5 KB Rotations (each side)Lift BreakdownFront Rack Position Chin Core Feet Lock out positionShoulder Press (5-5-5-3-3-3-1-1-1)15min to find 1RM on shoulder pressMetcon (AMRAP - Rounds and Reps)15min AMRAPSwitch

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CrossFit Georgetown - CrossFit12.8.18 - Christmas Party - 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!View Public WhiteboardActivationWarm-up ()

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CrossFit Georgetown - CrossFit12.8.18 - Christmas Party - 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!View Public WhiteboardActivationFoam Roll: Lats, Shoulders, Traps, Scaps Activation: 2x10 Banded SupermanWarm-up3x 10 Banded Pull Aparts 10 Banded Internal Rotations 10 Banded External Rotations 10 PVC Pass ThroughsGymnastics5-7 Min of DU work Hand Placement Feet Jump Speed of wristAbsTABATA Hanging Hollow Body Hold Alternatives: hollow body on ground V-upsSingle Arm Dumbell Press (6-6-6-6)Seated on ground - legs out straight Press from

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CrossFit Georgetown - CrossFit12.8.18 - Christmas Party - 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!View Public WhiteboardActivationFoam Roll: Shoulders, Thoracic Spine, Lats, Quads Activation 2x 10 Banded SupermanWarm-upx3 10/10 Banded Walk Side to Side 10 Pass Throughs 10 DB/BB PressGamePVC Pipe Pass x3 Left Right Clap Opposite Wider CircleMetcon (Time)Teams of 2 - You go, I go21-15-9 Cal AB Pull Ups DU BurpeesAbs*Only if you have time* 10 min AMRAP 10 Medicine Ball Sit ups

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