CrossFit Georgetown – CrossFit
JUNE 1 – Align Chiropractic will be here doing FREE injury evaluations and providing adjustments ($40)
8:30- 10:30AM
JUNE 3 – Start of our Summer Youth Program M/W/F from 8-9AM
JUNE 29 – Memorial WOD and fundraiser for William Brown
Activation
Foam Roll: Quads, IT Band, Butt, Inside Quad, Psoas, Calfs
Warm-up
Medicine Ball Race
Break up into 2-3 even teams of
4-6 PPL (depending on size)
Crab Walk
Bear Crawl (keep ball under you the whole time)
15 Wall balls
Pass Ball backward down and back
Russian Twist down and back
Frist team to cross the finish line back at the start wins!
Team that looses = burpee penalty (coach choice on how many)
Metcon (Time)
Teams of 2
For Time:
(30 min time cap)
*Run together with a band. Both team mates hold on to either side. Up & Down driver =1 lap
3 laps
50 DB Snatch(50/35)
3 laps
50 Wallballs (20/14)
3 laps
50 Pull ups
3 laps
50 DU
3 laps
50 DB Thrusters (50/35)
3 laps
50 Wt. lunges (50/35)
3 laps