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