CrossFit Georgetown – CrossFit

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Foam Roll: Quads, IT Band, Butt, Calfs, Thoracic, Lats, Scaps, Delts, Traps


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