CrossFit Georgetown – CrossFit
October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Rollers: Quads, IT Band, Glutes, Thoracic Spine, Lats
Lacrosse Balls: Scaps, Delts, Upper Glute/Lower Back, Traps
Game
Wall Tic-Tac-Toe
A wall will be built by the boxes so no one can see the board. Wall balls will be next to the teams who have to do X amount of a certain movement to get the ball to board.
Split up in 2 teams – Play the game 3x. Once you had your go at the game OR you are waiting your turn you have AB/Rower
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
400m Row/.6 miles AB
40 Slam Balls (20/15)
400m Row/.6 miles AB
40 Wall Balls (20/14)
400m Row/.6 miles AB
40 AKBS (53/35)
400m Row/.6 miles AB
40 DB Lunges (50/35)