CrossFit Georgetown – CrossFit
8AM Airrosti Lacrosse Ball Event
9AM Community WOD
10AM CF Open 19.3 Throwdown
3.23.19 – Family Bowling Night + Post Open Celebration
Activation
Foam Roll: Shoulders (green band), Lats (ball on wall), Hip flexors (green band), Quads (couch stretch)
Warm-up
High Knees
Butt Kicks
Soliders
Lunge with Twist
Broad Jump
Inch Worm
Backward Run
3x
Line Sprints
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
You go I go…each person completes the following:
40 Ball over shoulder (atlas stones, slam balls, or wall balls)
40 Cal AB
30 DB Devils Press (35/25)
20 T2B