CrossFit Georgetown – CrossFit

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Foam Roll: Quads, IT Band, Butt, Shoulders

Shoulder PVC Pipe Stretches



10/10DB Dead Bug


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


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.