CrossFit Georgetown – CrossFit
Activation
Foam Roll: Lats, Shoulders, Thoracic Spine, Lower Back
Hip rolls (side to side with extender stretch)
Activation:
2×10
Wall Ball Dead Bug
Warm-up
Jumping Jacks
High knees
Butt Kicks
Lunges with stretch up
Soldiers
Karaoke Run one way then the other
3x
Sprints outside on the driveway
Gymnastics
5 min of kipping/butterfly work
5 min of HSPU work
Metcon (Time)
Team Tuesday
Team up with someone you haven’t worked out with before
You Go I Go:
4 RFT
20 cal Row
10 HSPU
20 cal Row
10 pull ups