CrossFit Georgetown – CrossFit

JULY 6TH – COACHES COMPETE IN OLY MEET
JULY 20TH
DXA SCAN https://www.facebook.com/events/316175105942828/
OLY CLINIC
GYM NIGHT OUT!

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Activation

Foam Roll: Quads, IT Band, Butt, Lower Back, Scaps, Delts, Lats

Warm-up

2x

2 laps (down & back)

10 Air squats

10 Push ups

TEAM 1776 (Time)

As a team, complete a total of 1776 reps of all movements, in any order.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.
For Time (in a Team of Three)

Kettlebell Swings (53/35)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20/14 lb)

Slam Balls (30/20 lb)

Dumbbell PP(50/35)