CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Butt, Lower Back, Calfs, Shins
Activation: 1×20 DB Deadbugs
Warm-up
2x
2 laps down and back
10 Air squats
10 push ups
Metcon (Time)
Teams of 4: 30min Time Cap
– Only 2 people work at a time
– Have to complete reps on both stations before moving to the next.
– There will be 2 pieces of equipment per Team
100 Cal Row
150 DB Cleans
200 Double Unders
150 Slam Balls
100 Rower V-ups
Game
PVC Pipe Pass game