CrossFit Georgetown – CrossFit
Saturday – 4PM – Party time!
Activation
Foam Roll: Calfs, Shins, Scaps, Delts, Traps
Activation:
1×20 Banded Superman (orange)
Warm-up
3 min AB/Rower
—THEN—
3x
10 Airsquats
10 pass throughs
Metcon (AMRAP – Rounds)
20min AMRAP
You go I go
1 Person does the whole workout, then you switch
400m run
15 AKBS (53/35)
10 DB Thrusters (50/35)
5 Pull ups
25 DU
Core
If time – coaches choice on Abs.