CrossFit Georgetown – CrossFit
Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM
Activation
Foam Rollers: Quads, IT Band, Glutes, Lats, Thoracic Spine
Lacrosse Balls: Scaps, Delts, Traps, Calfs
Warm-up
Teams of 2
2x
20 Partner ball AS toss
20 Russian Twist with ball
100m run with ball
Metcon (AMRAP – Rounds)
30min AMRAP
Follow the Leader
(Obj. sustainable pace)
400m Run
20 Alt. DB Snatches (50/35)
10 Wall balls
5 Pull ups
10 RKBS (70/53)
20 Slam Balls