CrossFit Georgetown – CrossFit
JUNE 29 – Memorial WOD and fundraiser for William Brown
Activation
Foam Roll: Lats, Scaps, Quads, IT Band, Psoas
Activation:
1×10
Wall Dead Bug
Warm-up
2x
5 Inch Worm +Push ups
5 Jumping AirSquats
200m row
Metcon (AMRAP – Rounds and Reps)
Dirty 30
30min AMRAP
With a Partner:
30 Cal AB/Row
30 Lungsters (50/35)
30 Cal AB/Row
30 Pull ups
30 Cal AB/Row
30 Ball over shoulder (slam ball or atlas stones)