CrossFit Georgetown – CrossFit
Saturday – Anniversary Party at 4PM!
Activation
Split Class into 2 groups
Lacrosse Balls: Scaps, Delts, Lats, Traps, Calfs
Foam Rollers: Quads, IT Band, Butt, Thoracic Spine
Dynamic Warm up (No Measure)
High Knees
Butt Kicks
Soldiers
Lunges with Twist
Backward Run
Bounding
Inch Worm + Push up
Movement Break Down
Go over all the movements and alternatives before breaking off to get equipment and partners.
AdamBrown (Time)
Two Rounds For Time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24″ box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24″ box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here
Can be done with a partner. Split Reps as needed. Pick a doable weight or DB. Only 1 partner working at a time.
https://thefallen.militarytimes.com/navy-special-warfare-operator-chief-seal-adam-l-brown/4549534