CrossFit Georgetown – CrossFit
5.27.19 – ONLY class time is 9:00AM – Memorial Day WOD is MURPH, pot luck and drinks to follow. Bring the whole family!
Activation
Foam Roll: Quads, IT Band, Butt, Thoracic spine, Scaps, Delts
Warm-up
Team Tag In (Teams of 5-6)
Start with 6 Cal AB
1 shuttle run
Tag in team mate….continues till first team wins.
Metcon (3 Rounds for reps)
Can be done by self…or with a partner.
Partner is you go I go for each movement Partner A will do 9 cal following Partner B will do 9 cal…so on till 8 min is up
8min AMRAP
9 Cal Row
6 Deadlifts (225/135)
3 RKBS (70/53)
REST 3 MIN
8 min AMRAP
9 Cal AB
6 Slam Balls (20/14)
3 Shuttle Runs
REST 3 MIN
8 min AMRAP
9 V-ups
6 Burpees over the bar
3 Power cleans (135/85)