CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Calfs, Shins, Scaps, Lats
Warm-up
3x
10 Airsquats
10 Leg swings front to back
10 DB Press
Metcon (AMRAP – Rounds)
30min AMRAP
Split with partner – You go I go for every movement.
IE Partner A runs 400 when they return the Partner B runs 400
400m Run
10 DB Thrusters (50/35)
50 DU or 3x singles