CrossFit Georgetown – CrossFit
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