CrossFit Georgetown – CrossFit
Sept 7 – Anniversary Party at Gym @4PM
Activation
Split the gym in half
Lacrosse Ball: Scaps, Traps, Lats, Delts, Lower Back
Foam Roll: Quads, IT Band, Butt, Inside Quad, Thoracic Spine
Warm-up
3x
2 laps down & back
10 push ups
10 air squats
10 sit ups
Metcon (AMRAP – Rounds)
Suffer With Friends WOD:
sufferwithfriends was created in October 2018 to show how exercise could be used as a coping mechanism for mental health and to openly and honestly discuss mental health in a way to remove the stigma from this illness.
40 DB squats (switch every 10)
40 burpees (switch every 5)
200m run (run together)
40 DB push press (switch every 5)
30 DB lateral jumps (do 15, then switch)
200m run (run together)
40 DB lunges (switch every 5)
40 DB power cleans (switch every 5)
200m run (run together)
Dumbbell weight: 50/35