CrossFit Georgetown – CrossFit

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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