CrossFit Georgetown – CrossFit
Activation
Foam Roll: Lats, Delts, Scaps, Traps, Hip flexor (bands), Shoulders (PVC)
Activation
1×20/20
Center press kneeling (red/orange band)
Warm-up
Down and Back
High Knees
Butt Kicks
Lunge with Twist (opposite arm up)
Bounding
Backward Run
Soldiers
Bear Crawl
Abs
:30on/:30off
x4
Strict T2B
Alternatives: Strict V-Ups, Strict T2B lying down (don’t touch the floor), weighted sit ups
Movement Break Down
Go over all movements below and DB alternatives for those that aren’t comfortable doing PP or snatch with a BB
Metcon (Time)
Done with a partner or by yourself. If self cut the workout in half. With a partner split as needed
(Obj. pace)
For Time:
500m row
20T2B
500m row
30 Burpee Box Jumps (24/20)
500m row
40 Push Press (95/65)
500m row
50 Power Snatches (95/65)
500m row