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