CrossFit Georgetown – CrossFit
Activation
Foam Roll:
Quads, IT Band, Butt, Lats, Delts, Traps
Warm-up
Relay CAL AB
Split gym into 2-3 even teams (depends on size)
Switch partner every minute
Team with the most calories at the end of 9min = Winners
Penalty for 2nd, 3rd place is coaches choice
Metcon (Time)
Teams of 2 – split in half. Only one partner works at a time.
Dumbbells are an option instead of barbell.
50 Thrusters (95/65)
50 Burpees over the bar
50 Cal AB
40 Strict Press (95/65)
40 Sit Ups
40 Cal AB
30 Bent over Row (95/65)
30 Pull ups
30 Cal AB
20 (L) Single arm RKBS (53/35)
20 (R) Single arm RKBS (53/35)
20 Cal AB