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
1/2 the people on the foam rollers
Other 1/2 on the wall with lacrosse balls
Foam Roller: Quads, IT Band, Butt, Lower Back, Thoracic Spine
Lacorsse Balls: Scaps, Traps, Delts, Calfs, Shins
Warm-up
Team Relays
Break up into 3 or 4 teams
Down and Back with Medicine Ball
Crab Walk
Bear Crawl
10 Wall Balls each
10 Russian Twist each
Line pass over head down and back
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
With a partner
Can also be done with a Weight Vest
Run together – split the movements.
400m Run
20 Pull ups
400m Run
40 Thrusters (95/65)
400m Run
60 Weighted Sit ups (45/25)
400m Run
100 Double Unders