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

View Public Whiteboard


Foam Roll: Shoulders (green band), Lats (ball on wall), Hip flexors (green band), Quads (couch stretch)


High Knees

Butt Kicks


Lunge with Twist

Broad Jump

Inch Worm

Backward Run


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