10.12.19 – Open WOD 20.1 + Community WOD

by | Oct 10, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

Saturday – 8AM Open WOD Throwdown
9AM – Community WOD
October 19 – DXA Scan
October 19 – OLY Clinic

View Public Whiteboard

Activation

Lacrosse Balls: scaps, Delts, lats, traps, glutes

Foam Roll: quads, IT bands, thoracic spine, lower back

Warm-up

3x

10 airsquats

10 push ups

10 ring rows

Metcon (Time)

2 RFT

Teams of 2
50 DB snatch (50/35)

50 burpees over the DB

50 Wall balls (20/14)

50 pull ups