CrossFit Georgetown – CrossFit

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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