Community WOD

by | Jan 24, 2020 | W.O.D.

CrossFit Georgetown – CrossFit

View Public Whiteboard

Activation

Foam Roll: Calfs, Shins, Thoracic Spine, Glutes, Hamstrings

Lacrosse Ball: Scaps, Lats, Delts, Lower back/upper glute

Warm-up

2x

200m row

10 Air squats

10 Ring Rows

10 Barbell Goodmornings

Metcon (Time)

For Time: Split movements with partner – run together
80 Wall Balls (20/14)

200m run

80 T2B

200m run

80 Shoulder 2 OH (115/75)

200m run

80 DU

200m run

80 DL @ 75% 3RM