CrossFit Georgetown – CrossFit
Dec 28 – Community WOD
Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY
Activation
Foam Rollers: Quads, Glutes, lower back, thoracic spine
Lacrosse Ball: Scaps, Lats, Psoas
Warm-up
Dodge ball! (2 rounds)
Movements are coaches choice
Metcon (Distance)
25min AMRAP
Switch once Partner A has completed their round.
Only thing that counts is how far you get on total sled pulls
Partner A:
200m Row
10 Wall Ball
5 Squat Cleans @ 70% 3RM
Partner B:
Standing static sled pulls (115/85)