CrossFit Georgetown – CrossFit
Activation
Foam Roll: Calfs, Shins, Psoas, Scaps
Activation: 1×20 Ankle Rolls
Warm-up
2x
10 Jumping Airsquats
10 Ring Rows
10 Sit ups
Gymnastics
Double Under Work: 10 minutes
Go over placement of rope
Speed
Wrist
Jump
Thigh tap
Alternatives for people:
Single unders working on wrist motion NOT shoulders
Plate step ups
DB Jump overs
Core
4x not for time
:20 second L Hang hold
10/10 Standing Wt. Oblique crunches (45/25)
10 Sam Splits (45/25)
:30 second plank (elbows)
Metcon (Time)
3 RFT
50 DU or (150 singles)
10 T2B
1 mile bike