CrossFit Georgetown – CrossFit
Sept 7 – Anniversary Party @4pm come hungry leave happy!
Activation
Foam Roll: Calfs, Shins, Hamstrings, Scaps, Thoracic Spine, Banded Shoulder Strech (green), Hip flexor stretch (green)
Activation:
1×10 OH Banded Squats (orange)
Dynamic Warm up (No Measure)
High Knees
Butt Kicks
Soldiers
Lunges with Twist
Backward Run
Bounding
Inch Worm + Push up
Game
PVC Pipe pass game
Right
Left
Clap
Step Back
Opposite
*Drop PVC = coaches choice
Metcon (Time)
For Time
*25min time cap
Partner A: does the first 400 + 15-12-9
Partner B: does the second 400m + 15-12-9
Then they switch metcons
Only 1 partner works out at a time. Finish the whole section before moving on to the next.
Other options:
Row – 500m
AB – 1:3 ratio = bike to .6
400m Run
15 Wall Balls (20/14)
12 Power Cleans (135/95)
9 Slam Balls (20/15)
400m Run
15 Pull ups
12 Power Snatches (135/95)
9 RKBS (70/53)
400m Run
15 Pull ups
12 Power Snatches (135/95)
9 RKBS (70/53)
400m Run
15 Wall Balls (20/14)
12 Power Cleans (135/95)
9 Slam Balls (20/15)