CrossFit Georgetown – CrossFit

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Foam Roll: Calfs, shins, quads, IT band, butt, lower back


2×10 Alternating Supermans


2 min AB/Rower


15 Sit ups

12 Air Squats

9 Push ups


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:


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