CrossFit Georgetown – CrossFit

April 6 – Rise Against the Machine Comp. Come cheer on our Teams!
April 13 – Oly Clinic
April 20- DXA Scan
May 4 – Primal Challenge Kick off

View Public Whiteboard


Foam Roll: Quads, IT Band, Butt, lower back, hip flexors (green bands), shoulders (green band)


2×10 (green band)

Banded walks side to side


Pizza Game!

Round 1: Normal

Round 2: Duck Walk

Round 3: Hold in Opposite hand (Normal)

Movement Break Down

Go over:

Cleans & Front Squats from ground

Metcon (AMRAP – Rounds and Reps)


20 min time cap

Teams of 2 – split as needed, can’t move on to the next movement till the previous one is done
30 Cal AB/Rower

40 Power Cleans (135/95)

50 Pull ups

60 AKBS (53/35)

70 Front Squats (135/95)

80 Burpee Box Jump Overs (24/20)

90 Wall Balls (20/14)

100 Double Unders