CrossFit Georgetown – CrossFit

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Foam Roll: Quads, IT Band, Butt, Shoulders


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


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)