CrossFit Georgetown – CrossFit
Activation
Split up 10ppl on the lacrosse ball & 10ppl on the foam rollers
Lacrosse Ball: Scaps, Delts, Lower Back, Lats
Foam Roller: Quads, IT Band, Butt, Thoracic Spine
Warm-up
3 Teams
1. 10 Airsquats
1 Shuttle Run
2. 10 Push Ups
1 Shuttle Run
3. 10 RKBS
1 Shuttle Run
Metcon (Time)
Teams of 2
For Time *25min time cap
*Between every movement run 3 laps (down & back 3x)
60 Atl. DB Snatches (50/35)
60 Wall Ball
40 Burpee Box Jumps
40 HSPU
20 Pull ups
20 DB Thrusters (50/35)