CrossFit Georgetown – CrossFit
4PM – PARTY TIME!
Activation
Lacrosse Ball: Scaps, Delts, Lats, Calfs
Foam Roll: Quads, Butt, Thoracic Spine, Lower back
Warm-up
Break up into 3 -4 Teams (depending on ppl)
Wall ball race!
Crab Walk
Bear Crawl
10 Wall balls each
20 Russian Twist Each
Pass OH
Indian Run with ball
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders