CrossFit Georgetown – CrossFit
Airrosti Foam Rolling Clinic FREE @ 8:15 – 9:00AM!!
TTT Comp Prep @ 9:00AM
Community WOD @ 9:00AM
Activation
Foam Roll: Lats, Quads, IT Band, Butt, Lower Back
Stretches: Hip flexor (band), shoulders (pvc pipe)
Warm-up
With your Partner/Team
5 min to get as many meters as possible on rower, switching every 200m
2x
5 pull ups
10 push ups
15 air squats
Metcon (AMRAP – Reps)
30min AMRAP
30 min AMRAP as a team
Switch partners every min
x3
1 min: KBS (53/35)
1 min: AB calories
1 min: GBS (53/35)
1 min: Pull ups
1 min: DB Thruster (50/35)