CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, IT Band, Butt, Shoulders

Shoulder PVC Pipe Stretches

Activation:

x2

10/10DB Dead Bug

Warm-up

20 jumping jacks

10 arm circles forward

10 arm circles backward

10 arm swings over head

10 arm swings around the body

10 leg swings side to side

10 leg swings back to front

:30 runner stretch each leg

10 half burpees

Front Squat (8-8-8)

60% 1RM

33X1

3 second count down, 3 second hold at the bottom. Explode up, 1 sec pause at the top to reset.

Metcon (Time)

Team Open 17.5
10 RFT

9 Thrusters (95/65)

35 Double Unders ( or 105 singles)

One does 1 full cycle while the other holds a plank OR Wall Sit. Switch once round is done. 10 Rounds total per team.