CrossFit Georgetown – CrossFit

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Butt, Psoas, Lower Back, Calfs

Activation:

1×20 Banded Deadbugs (orange band)

Warm-up

2x

100m row

10 Banded walks front to back

Abs

3x

With Medicine Ball

10/10 Russian Twists

10 Wt. Sit ups

10 V-ups switching ball from feet to hands

Metcon (AMRAP – Rounds)

20min AMRAP

(Obj. pace + heavy)
Partner A: Slad drag down and back 2x

Partner B: Runs laps outside.

Only thing that counts is the amount of laps ran