CrossFit Georgetown – CrossFit
Activation
Foam Roll: Hamstrings, Lats, IT Band, Lower Back
Activation:
2x
10 Alternating Dead Bug
Warm-up
PVC Pipe Passing Game
Left Right
Clap Before move
Opposite
Less than 10 = 10 burpees each
Metcon (Time)
Teams or Individuals
5RFT
5 Rounds
500m Row or 30cal AB
20 Deadlifts (155/105)
20 Pull Ups
20 Burpees