CrossFit Georgetown – CrossFit
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Jan 25 – DXA Scan
Activation
Foam Rollers: Quads, IT Band, Glutes, Calfs, Hip flexors (band)
Lacrosse Ballers: Scaps, Lats, Delts, Lower back/upper butt
Warm-up
3x
100 m Run
10 Airsquats
10 Push ups
10 Ring Rows
Metcon (Time)
For Time:
30min Time Cap
Teams of 2
Buy In: 3,000m row
—THEN—
30 Rounds (split)
3 Pull Ups
3 Clean &-Jerk @ 80% 3RM
3 Burpees
—THEN—
Buy out: 3,000m row