CrossFit Georgetown – CrossFit

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Foam Roll: Shins, Quads, Glutes, Lower Back, Throacic Spine

Lacross Ball: Scaps, Delts, Calfs, Hamstrings

PVC Pipe Shoulder stretches


With a Partner and Med Ball


100m run

20 Wt. Sit ups

20 Squats + Ball Toss

Metcon (AMRAP – Rounds and Reps)

20min AMRAP
Partner A: Does as many rounds as possible while…

Partner B: Runs 400m

4 DB Thrusters (50/35)

6 T2B

24 Double Unders