11.23.18 – Community WOD

by | Nov 20, 2018 | W.O.D.

CrossFit Georgetown – CrossFit

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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