CrossFit Georgetown – CrossFit
Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM
Activation
Foam Rollers: Quads, IT Band, Glutes, Lower back, Thoracic Spine
Lacrosse Balls: Scaps, Lats, Upper Glutes, Calfs
Warm-up
Follow the Leader – break off into 2-3 groups
x2
9/6 Cal AB
Crab Walk down and back with ball
Bear Crawl with ball
10 Wall balls
Metcon (AMRAP – Rounds and Reps)
30min AMRAP
(Obj. – steady pace)
Partner A does 100m sled drag while Partner B does AMRAP of 20 WB/ 200m Row till Partner A returns – then switch.
Partner A:
100m Sled Drag (walking backward) (205/125)
Partner B:
20 Wall balls
200m Row