CrossFit Georgetown – CrossFit

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Split Class in half

Lacrosse Ball: Scaps, Lats, Delts, Traps, Upper butt

Foam Roll: Quads, IT Band, Butt, Back



2 laps down and back

10 push ups

10 Air squats

Metcon (AMRAP – Rounds)

25min AMRAP

Follow the leader

You can’t pass the person in front of you, you can’t move to the next movement until the person in front of you has completed theirs
Teams of X (depends on how many ppl show up)

200m Row

10 DB Push Press (50/35)

10 Wall Balls (20/14)

6 Devils Press(30/20)

15/12 Cal AB