CrossFit Georgetown – CrossFit
June 29 – memorial fundraiser WOD 9-11AM
Activation
Foam Roll: Quads, IT Band, Butt, Lower Back, Scaps, PVC pipe shoulder stretches
Activation: 1×10
Wall Dead Bug
Warm-up
Dodge Ball: Play 3 rounds or 10 minutes making clients move(AB, Rower, AS, Pushups, Pull ups)
1. Must do X amount of a movement before grabbing a ball (coach choice)
2. Can’t hit face = 5 burpees
3. Hit someone = they are out
4. If someone catches your ball = you are out
5. To get back in the game = X amount of a movement (coach choice)
Metcon (Time)
Teams of 2
For Time:
150 wallballs (20/15)
*EMOM stop and do 3 burpees
-REST 3 MIN-
6 RFT (DT)
12 Deadlifts (155/105)
9 HPC
6 Push jerks
*Every time you or your partner drop the bar = 1 lap (down and back together)