CrossFit Georgetown – CrossFit
Activation
Split Class in half
Lacrosse Ball: Scaps, Lats, Delts, Traps, Upper butt
Foam Roll: Quads, IT Band, Butt, Back
Warm-up
3x
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