CrossFit Georgetown – CrossFit
Activation
Foam Roll: Shins, Quads, Glutes, Lower Back, Throacic Spine
Lacross Ball: Scaps, Delts, Calfs, Hamstrings
PVC Pipe Shoulder stretches
Warm-up
With a Partner and Med Ball
2x
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