CrossFit Georgetown – CrossFit

3.23.19 – Family Bowling Night RSVP on Facebook group

View Public Whiteboard


Foam Roll: Quads, Hamstrings (ball + box), IT Band, Lower back (lacrosse ball), butt (lacrosse ball + wall)



Alternating Dead Bug


Medicine Ball Race

Split teams up evenly

1st person will hold medicine ball in lap and crab walk down and back then switch with team mate. Once completed, team will run to the wall and do 10 Wall balls each. Once that is complete the team will line up on the floor and do Russian twist to each other down the line and back. Then run back to the start line with ball to finish.

1. Crab walk

2. 10 wall balls

3. Russian Twist in a line

4. Sprint to finish

Metcon (AMRAP – Rounds)

20min AMRAP
Farmers Carry(70/53) (down and back 2x)

12 KB DL (70/53)

9 AKBS (53/35)

6 Goblet Squats (70/53)

Double DB OH Carry (50/35) (down and back 2x)

You go I go. Your partner completes 1 movement, then you follow doing the same movement. Keep going down the line like that till the 20min is up.