CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Butt, Lower back, Thoracic Spine, Calfs
Activation: 1×10 Wall Dead bug
Game
Dodgeball!
Coaches choice on movements
Play 2 games total
Metcon (AMRAP – Rounds and Reps)
25min AMRAP
Teams of 2
Follow the Leader
– Partner A starts
– Partner B starts as soon as Partner A is done with movement 1
-Partner A will continue till the round is complete.
-Once both partners are complete with a round – then Partner A can start back up
100m Sled drag (160/100)
15 AKBS (53/35)
12 Wall Balls (20/14)
9 Power Snatches (95/65)