CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Shoulders, Lats, Delts, Traps, Thoracic Spine

Activation:

2×10

Superman

Game

Tic Tac Toe: Use colored poker chips as markers

Even amount of people per team:

Buy in is X movement from coach X amount of reps

Race to place your marker on the board for your team

Next team mate can’t go until their team mate tags their hand

Metcon (Time)

Teams of 2:

While Partner A works, Partner B will be holding double KB in the front rack position. Partner A does 1 round then Partner B does 1 round. Go until all rounds are complete
Double KB Hold (53/35)

Buy in as a team:

1,000m Row

6RFT

12 AKBS (53/35)

9 HSPU

6 T2B

Buy Out as a team:

1,000m row