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