CrossFit Georgetown – CrossFit

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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