CrossFit Georgetown – CrossFit
3.3.19 – 12-5PM Chase the Chief Event
3.9.19 – 8AM Airrosti Lacrosse Ball Event
3.23.19 – Family Bowling Night + Post Open Celebration
Activation
Foam Roll: Quads, Lats, Butt, Back, Shoulders
Activation:
2x
10 M,Y,T’s (orange band)
Warm-up
3min AB/Rower
Game
Hot Lava:
Split gym in 2 teams. Have 1 more 10# plate as there is a person for each team
5 people = 6 plates.
First person grabs plate and steps on it, second person grabs plate hands it to the first person they move forward second person steps on first persons plate; third person hand p2 plate 3 and they pass it to p1, everyone moves up. First team to get down & back = Winner!
Metcon (AMRAP – Reps)
20min AMRAP
Partner A completes 1 round of:
15 AKBS (53/35)
12 Alt. DB Snatch (50/35)
9 T2B
While Partner B performs max amount of:
Weighted Sit ups (25/15)
*Score is time + total sit ups
* Switch places after Partner A completes a total round