CrossFit Georgetown – CrossFit

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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