CrossFit Georgetown – CrossFit

PC – HEAVY CARB DAY
Saturday – 8AM Open WOD Throwdown
9AM – Community WOD

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Activation

Foam Roll: Calfs, Shins , Scaps, Delts, Glutes, Quads, Banded Shoulder stretches (green band)

Activation: 1×10/10 Laying down deadbug Pallof Press

Warm-up

3x

100m run

10 Airsquats

10 Throughs

10 Hollow Body Rocks

Partner Sled Drag (AMRAP – Rounds and Reps)

25 min AMRAP

Partner A does sled Partner B does WOD. Partner B does AMRAP while Partner A works. Then you switch
Partner A:

100m Sled Pull (155/100)(walking backward)

Partner B:

3 Strict Pull ups (weighted)

6 Power Snatches @ 60% 1RM

9 RKBS (70/53)