CrossFit Georgetown – CrossFit

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Foam Roll: Delts, Scaps, Traps, Hamstrings



10 Internal Rotations (orange band)

10 External Rotations (orange band)



10 Pass throughs

10 push ups

10 Air squats


Hot lava!

Divide the group into 2 teams. Have a stack of 10lb plates behind the team. One team member will grab a plate and step on it, then grab another plate from the stack and put it in fron of them. They will then step on that plate, allowing team member #2 to join and to the same thing. Once everyone is on a plate then the last person will grab the plate and pass it forward so that everyone can move up. First team to one side of the gym and back wins.

If you touch the black mats with feet or fall off plate = 5 burpee penalty as a team

Movement Break Down

Weighted Sit ups – butterfly position, plate goes over head to above toes

Turkish get ups – lock out stand up to lay down

Burpee box jumps – Lay down next to the box jump up and over – hips don’t have to extend here.

Metcon (AMRAP – Rounds and Reps)

20min AMRAP
You – Go – I – Go. While partner A is working partner B is either: holding a sit or plank (any variation)

200m row

12 Weighted Sit ups (45/25)

6 Turkish Get ups on Left (53/35)

6 Turkish Get ups on right

12 Burpee box jump overs (beside the box) (24/20)