CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Hamstrings, IT Band, Butt Scaps, Delts
Warm-up
Dynamic Warm up:
Down and back:
High knees
butt kicks
inch worm + push up
soldiers
bounding
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)