CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Glutes, Thoracic Spine
Lacrosse Ball: Scaps, Lats, Delts, Calfs
Warm-up
3x
10 Airsquats
10 Push ups
10 Pull ups/ring rows
Game
Tic-Tac-Toe x2
Bear Crawl – ball underneath
Crab Walk
Frog hops + ball toss
Wall balls
AB Calories
Metcon (AMRAP – Rounds and Reps)
25min AMRAP
– split with your partner
40 Cal AB
60 Slam Balls
60 Pull ups
60 Lungsters
40 Cal AB
40 Slam Balls
40 Pull ups
40 Lungsters
40 Cal AB
10 Slam Balls
10 Pull ups
10 Lungsters