CrossFit Georgetown – CrossFit
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.