CrossFit Georgetown – CrossFit

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Foam Roll: Quads, Hamstrings, IT Band, Butt Scaps, Delts


Dynamic Warm up:

Down and back:

High knees

butt kicks

inch worm + push up



backward run

lung with twist

Metcon (AMRAP – Rounds)

25min AMRAP
Follow the leader

You can’t pass the person in front of you, you can’t move to the next movement until the person in front of you has completed theirs

Teams of X (depends on how many ppl show up)

200m Row

10 DB Push Press (50/35)

6 Man Makers (35/25)

9/6 cal AB

12 Ball over shoulders (atlas stones/slam balls)