CrossFit Georgetown – CrossFit

September 7 – Anniversary Party @ 4PM!

View Public Whiteboard


Foam Roll: Quads (couch stretch), Hip flexors (green band), Psoas, Thoracic Spine, Scaps


1×10 Straight Leg fire hydrant


Run 4 laps down and back


Barbell Warm up

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

Metcon (AMRAP – Rounds)

Bear Complex with a Partner

Power Clean

Front Squat

Push Press

Back Squat

Behind the neck Push Press
20min AMRAP

Partner A does 1 Full round

Partner B then does 1 Full Round

*If barbell is dropped during movements = 5 burpees over the bar penalty together