CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Butt, Lower Back, Hamstrings, Scaps
Warm-up
2x
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.