CrossFit Georgetown – CrossFit

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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