CrossFit Georgetown – CrossFit
October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Rollers: Quads, Glutes, Inside Quad, Calfs, Thoracic Spine
Lacrosse Balls: Scaps, Delts, Lats, Upper Butt, Shins
Warm-up
With a partner:
3x
100m run ball carry
10 Wt. Ball pass sit ups
20 Wt. Ball russian twist
10 Air squat + ball toss
Metcon (AMRAP – Rounds)
Follow the Leader
25minute AMRAP
* Can’t pass the person in front of you
* Only complete rounds by the whole team count
10 HSPU
9/6 Cal AB
15 AKBS (53/35)
20 Wt. Sit ups (45/25)
10 DB Thrusters (50/35)
100m Forward Sled pull (155/110)