CrossFit Georgetown – CrossFit
Jan 4 – Rowing Clinic
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Activation
Foam Roll: Quads, IT Band, Calfs, Shins, Glutes
Warm-up
Airbike Relay Race
Swtich every minute (based on how many ppl per team)
-Team with the most CAL wins –
Losing teams do a plank for 2 minutes.
Metcon (AMRAP – Rounds)
25 min AMRAP
both partners work at the same time. Partner A will leave off where Partner B stopped – switch then run. Total rounds count
Partner A
400m Run
Partner B
12 Wall Balls (20/14)
9 Power Cleans @ 75% 3RM
6 Sit Ups