CrossFit Georgetown – CrossFit

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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)