Announcements
Feb 8th – Girls Night In! @ 6PM https://www.facebook.com/events/2443792572397352/
Feb 15 – War Games comp in Belton
Feb 8 – Oly Class
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Glutes, Scaps, lats Thoracic Spine, PVC Pipe Shoulder stretches, Banded hip flexor stretches
Activation: 1×10 Alt. Superman
Warm-up
2x
10 Pass Throughs
10 Scap pull ups
10 Airsquats
100m run
Metcon (Time)
150 AB Calories for time
Partner A works through sequence – once done switch with Partner B. Start where Partner B left off
Partner A:
5 Ground to OH (155/115)
10 T2B
15 RKBS (70/53)
Partner B:
AB Calories