CrossFit Georgetown – CrossFit
August 15 – Stretch Zone @5PM
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM
Activation
Foam Roll: Quads, inside quad, back, hamstrings
Activation:
1×10 Wall Dead Bug
Barbell Warm-up (Clean) (No Measure)
*All with the Clean grip
10 Good mornings
10 Shrugs
10 Shrugs + High pulls
10 Muscle Clean
10 Front Squat
10 Press
Game
Dodge Ball!
To start the game – movement = coaches choice
To get back in – movement = coaches choice
Burpees
Airbike
Sit ups
Who knows? Come and find out.
Metcon (Time)
4 RFT
Follow the leader:
Partner A does 200m row then Partner B does 200m row
Partner A does 8 Cleans then
Parnter B does 8 Cleans…
Only 1 partner works at a time.
Row 200m
8 Cleans (155/95)
6 Burpee Box Jump Overs (24/20)