CrossFit Georgetown – CrossFit
Activation
Foam roll: lats, thoracic, scaps, delts, traps, quads, butt
Warm-up
2x
2 laps (driveway)
5 push ups
10 air squats
10 pass throughs
5 barbell/DB press
Metcon (Time)
2RFT
2 RFT
Split as needed
Feel free to do this with a weight vest as well:
400M Farmers carry (70/53)
40 slam balls (30/20)
40 DB power cleans (50/35)
40 burpee pull ups
40 wall balls (20/14)
40 shoulder to overhead (50/35)