CrossFit Georgetown – CrossFit
August 10 – Rowing Clinic @ 8AM
August 15 – Stretch Zone @5PM
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM
Activation
Foam Roll: Quads, IT Band, Calfs, Shins, Scaps, Delts
Activation: 1×20 OH Banded Squats (orange band)
Warm-up
3 min AB/Rower
—THEN—
2x
10 Legs swings front to back
10 Banded walks front to back
10 Pass throughs
10 PVC Pipe OH Squats
Metcon (AMRAP – Rounds)
20min AMRAP
You Go I Go
1 Partner works at a time
1 Partner does 1 FULL round – then you switch
400m Run
10 Power Snatches (95/65)
6 Burpees over the bar