CrossFit Georgetown – CrossFit

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Hamstrings, Psoas, Butt

Activation

20 on each side

Wall Dead bug

Warm-up

3 min on AB/Rower

—THEN—

2x

10 Barbell Good mornings

10 Barbell Front squats

10 Barbell Press

Game

x2

Pizza Game! With Ab mats balancing on one hand try to knock it off your opponents hand. Once yours is knocked off you are out.

Metcon (Time)

For Time

With a partner split as needed. Only 1 partner can work at a time
50 Deadlifts (225/145)

500m row

50 AKBS (53/35)

500m row

50 Goblet Squats (53/35)

500m row

200 Double unders (3x singles)

500m row

50 Squat Cleans (135/95)

500m row