CrossFit Georgetown – CrossFit
Activation
Foam Rollers: Lower Back , Glutes, Thoracic Spine, Calfs, Shins
Lacross Ball: Hamstrings, Psoas
Warm-up
3x
PVC Pipe Pass Game
Left
Right
Opposite
Step Out
Clap
*Penalty is coaches choice 5-10reps on a movement
THEN
Warm up to working deadlift weight
Metcon (AMRAP – Rounds and Reps)
30min AMRAP
Partner WOD – split every movement in half. Only 1 person works at a time.
500m Row
20 Deadlifts (225/155)
20 Burpee Box Jumps