CrossFit Georgetown – CrossFit

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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)