CrossFit Georgetown – CrossFit
Activation
Foam Roll: Calfs, shins, quads, IT band, butt, lower back
Activation:
2×10 Alternating Supermans
Warm-up
2 min AB/Rower
—THEN—
15 Sit ups
12 Air Squats
9 Push ups
Game
Crab walk with Medicine balls: 2-3 rounds
Everyone but 1 person has medicine balls in their lap while they are crab walking around. The person without the ball is crab walking to the other people trying to kock their ball off their lap. Once it’s knocked off that person switches and is now trying to kock off the medicine balls.
Lift Breakdown
Break down:
Thrusters
Box Jump Safety
Double Unders or Singles
Metcon (Time)
Teams of 3:
100 Double Unders or (300 singles)
50 Burpee Box Jumps (24/20)
25 Thrusters (95/65)
50 Burpee Box Jumps
100 Double Unders
Partner A: works on the movements while
Partner B & C: do medicine ball sit ups (20/14). Rotate when needed