CrossFit Georgetown – CrossFit
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