CrossFit Georgetown – CrossFit
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM
Activation
Foam Roll: Thoracic Spine, Scaps, quads, IT, butt, lower back
Warm-up
With a partner:
2x
20 Plank Claps per side
20 Wallball passes side to side
20 Airsquats + ball toss
2 laps down and back with ball
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
With a partner split however you want. Only one person can workout at a time.
60 DB Front Rack Lunges (50/35)
20 Cal AB
60 DB Alt. Snatch (50/35)
20 Cal AB
60 T2B
20 Cal AB
60 Atlas stones – ball over the shoulder
20 Cal AB