CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Butt, Shoulders
Warm-up
Red Light Green Light with movements
Person A will turn their back to the crowd and yell out green light, meaning they can move, when person A turns around and yells out red light anyone moving is out. First person to Person A is now the light.
Movements will be determined by coach:
Burpee broad jumps
lunges
inch worm
backward step lunges
Duck waddle
….
Metcon (AMRAP – Rounds)
30min AMRAP
Follow the leader
You can’t pass the person in front of you, you can’t move to the next movement until the person in front of you has completed theirs
Teams of X (depends on how many ppl show up)
200m Row
10 Push Press (95/65)
6 Man Makers (30/20)
15/12 cal AB
12 Slam Balls (20/14)