CrossFit Georgetown – CrossFit

Airrosti Foam Rolling Clinic FREE @ 8:15 – 9:00AM!!
TTT Comp Prep @ 9:00AM
Community WOD @ 9:00AM

View Public Whiteboard


Foam Roll: Lats, Quads, IT Band, Butt, Lower Back

Stretches: Hip flexor (band), shoulders (pvc pipe)


With your Partner/Team

5 min to get as many meters as possible on rower, switching every 200m


5 pull ups

10 push ups

15 air squats

Metcon (AMRAP – Reps)

30min AMRAP
30 min AMRAP as a team

Switch partners every min


1 min: KBS (53/35)

1 min: AB calories

1 min: GBS (53/35)

1 min: Pull ups

1 min: DB Thruster (50/35)