CrossFit Georgetown – CrossFit

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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)