CrossFit Georgetown – CrossFit
Activation
Foam Roll: Shoulders, Quads, Pecs, Back
Warm-up
2x
As a Team:
Row 200m
every meter over or under 200 = that many burpees
Metcon (No Measure)
3 Rounds
Switching movements when there are 5 seconds before the next round:
1:00 Med Ball Partner Ab Toss (20/14)
1:00 Farmers Carry – Partner in a wall sit (70/53)
1:00 Walking OH (DB or KB) Carry – partner is hanging from PU bar (53/35)
1:00 DB Floor Press – Partner is holding DB upright position (50/35)