CrossFit Georgetown – CrossFit

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Foam Roll: Quads, Butt, Lower Back, Calfs, Shins

Activation: 1×20 DB Deadbugs



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


PVC Pipe Pass game