CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Butt, Shoulders, Lats, Delts, Traps
Warm-up
Team Wall Ball Race
10 wall balls each
Pass Over head
Pass Behind
Crab walk down and back
Russian Twist down and back
Metcon (Time)
Partner/Team of 3 – Split as needed
30 min Time cap
80 Wall Balls (20/14)
20 Cal AB/Rower
80 Slam Balls (20/15)
20 Cal AB/Rower
60 Lungsters (35/25)
20 Cal AB/Rower
60 DB Cleans (35/25)
20 Cal AB/Rower
40 DB Snatch (35/25)
20 Cal AB/Rower
40 T2B
20 Cal AB/Rower