Community WOD

by | Aug 1, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

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Activation

1/2 the people on the wall with lacrosse ball

1/2 the people on the floor with foam roller

Lacrosse Ball: Scaps, Delts, Lats, Lower Back, Upper Butt

Foam Roller: Quads, IT Band, Thoracic Spine

Warm-up

3 laps down and back

—THEN—

Dynamic Warm up

Dynamic Warm up (No Measure)

High Knees

Butt Kicks

Soldiers

Lunges with Twist

Backward Run

Bounding

Inch Worm + Push up

Metcon (Time)

Teams of 2

*20min Time Cap*

Split as needed – can’t move on to the next movement until previous one is done
3RFT

100 Double Unders

60 Wall Balls

40 Cal AB

20 Power Cleans (DB or Bar) (185/110)