CrossFit Georgetown – CrossFit

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Foam Roll: Quads, IT Band, Butt, Lower Back, Hamstrings, Scaps



2 laps outside (down & back = 1)

10 Airsquats

10 Pass throughs

Metcon (AMRAP – Rounds and Reps)

20min AMRAP
Partner A:

500m row or 20cal AB

Partner B:

20 KBS (53/35)

20 Box Jumps (24/20)

Swithch once Partner A is done rowing/AB – Partner A will start where Partner B left off to complete the round.