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
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)