CrossFit Georgetown – CrossFit

CROSSFIT OPEN STARTS FEBRUARY 21ST. SIGN UP BEFORE THEN BY FOLLOWING THIS LINK https://games.crossfit.com/

GIRLS NIGHT OUT THIS SATURDAY 3:00PM – 6:00PM BUY TOUR TICKETS HERE https://store.thevineyardatflorence.com/collections/events/products/winery-tour-with-chad-alexander?fbclid=IwAR2puiH9qVPEfkka8nbO0BREBsQx6E9eKvVtYDlXPotvwlCrIXTZO8RXQtQ

View Public Whiteboard

Activation

Foam Roll: Hamstrings (Foam roller), Lats, Calfs, Quads

Activation:

1×10 (each side)

Superman

Game

Medicine Ball Tic-Tac-Toe

2x

Crab walk with ball

Bear Crawl with Ball

Air Squats with ball

Inch Worm with Ball

Metcon (Time)

20 minute AMRAP

Teams of 2 Switch every 2 minutes get as far as possible then partner picks up where you left off
3,000m Row

200 DU (600 singles)

2,000m Row

100 Burpees

1,000m Row

50 Pull ups

500m Row

40 GBS (70/53)

250m row

30 Pistols

100m row

20 Man Maker Step ups (35/25)