CrossFit Georgetown – CrossFit
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Activation
Foam Roll: Quads, IT Band, Psoas, Triceps, Lats
Activation:
1×10/10
Center Press lying down (orange band)
Warm-up
2x
10 Air Squats
10 Push ups
10 Banded walks front to back
Abs
:30/:30 off
x5
Hollow Body Rocks
Metcon (Calories)
20min AMRAP
Switching Every Minute
(Obj: pace)
Partner A:
50 Wall Balls (20/14)
40 Dips
30 T2B
20 Goblet Squat (53/35)
10 Lungsters (35/25)
Partner B:
Max Calories on Rower