CrossFit Georgetown – CrossFit

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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