CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Butt, Calfs, Thoracic, Lats, Scaps, Delts, Traps
Warm-up
Shuttle Run Race
Split into teams of 3-5 (depending on class size)
before running lines they have to complete a movement X amount of times (up to the coach)(air squats, push ups, sit ups, burpees…)
Example: Partner A does 10 Airsquats, runs lines, then tags Partner B who has to do their 10 airsquats, runs lines, etc.
Metcon (AMRAP – Rounds)
Follow The Leader
30min AMRAP
Can’t pass the person in front of you; repeat as many times as possible in the time. Complete rounds only count when everyone crosses the finish line
200m Row
10 Squat Cleans (135/85)
10 Pull ups
10 Lungsters (50/35)
50 DU
10 Wall Balls (20/14)
10 RKBS (70/53)
10 Cal AB