CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Butt, Inside Quad, Psoas
Activation:
1×10
Alt. Dead Bug
Warm-up
PVC Pipe pass game 3x
—THEN—
2x
10 Air Squats
10 Legs Swings front to back
10 Shoulder kips on bar
Metcon (AMRAP – Rounds)
25min AMRAP
(obj. pace)
50 DB Clean (50/35)
Med Ball Run 2 Lengths each(20/14)
40 T2B
MB Run 2x each
30 Front Squats (50/35)
MB Run 2x each
40 Pull ups
MB Run 2x each
50 Wall Balls
MB Run 2x each
*Down and back = 1 lap