CrossFit Georgetown – CrossFit
NO 5:30PM CLASS – COME TO THE AM CLASSES OR DO THE ROWING RELAY WHILE YOU ARE THERE!
GRAND RE-OPENING 5-7PM
FREE BEER, WINE, & OTHER DRINKS
TACO FOOD TRUCK
LOCAL HEALTH VENDORS
Activation
Foam Roll: Quads, Butt, Upper Back, IT Band
Activation:
x2
10 Banded lat pull downs
10 Banded OH pulls
10 Banded OH squats
Warm-up
2x
10 Banded Walks side to side
10 Goblet Squats (GBS)
10 Leg Swings front to back
Metcon (Time)
AB Relay Relay
Even amount of players behind each AB.
Each person will bike for 1min then switch:
Mark to hit is 200cal
Metcon (Time)
Wall Ball Relay
Even amount of players behind each wall ball. Every :30 we will switch.
Target to hit: 200 WB
(20/14)