CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Lats, Scaps, Delts, Traps, Throacic Spine, PVC pipe shoulder stretch
Activation:
1×10 (orange band)
M-Y-T’s
Warm-up
3x
7 Burpees
9 OH Plate squats
11 Plate presses from from front rack
Metcon (Time)
With a Team of 2:
Split as needed. Can’t move on to the next movement until the one before is complete
25min Time cap
100 Alt. DB Snatch (50/35)
50 Cal AB
90 AKBS (53/35)
40 Cal AB
80 Wt. Sit ups (45/25)
30 Cal AB
70 Wall Balls (20/14)
40 Cal AB
60 HSPU
50 Cal AB
50 Single Arm DB OHS (50/35)