03.05.19

by | Mar 2, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

3.9.19 – 8AM Airrosti Lacrosse Ball Event
3.23.19 – Family Bowling Night + Post Open Celebration

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Activation

Foam Roll: Quads, Inside quad, IT Band, Psoas, Scaps, Lats (lacrosse ball)

Activation:

1×10 Alternating Deadbug

Warm-up

2 min on AB/Rower

—THEN—

10 Air Squats

5 Push Ups

5 Ring rows

Game

PVC Pipe pass game

Right

Left

Clap

Step Back

Opposites

Opposites + Clap

Metcon (AMRAP – Rounds and Reps)

20min AMRAP
Partner A does:

10 Wall balls

9 Pull Ups

8 DB PP (35/25)

7 DB Cleans (35/25)

While Partner B:

Max Calories on the Rower

Once Partner A completes a full round, switch partners.

Metcon (Calories)

Total Max Calories on Rower