Announcements
Feb 15 – War Games comp in Belton
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Scaps, Lats, Delts, Traps, Thoracic Spine, PVC Pipe shoulder stretches
Activation: 1×10
Internal/External Rotations (orange band)
Warm-up
2x
10 Pass Throughs
10 Push ups
200m Row
Warm-up
Ring MU Warm ups:
x2
3 Skin the Cats
5 Rings to hips
Metcon (Calories)
25min AMRAP
Obj. Pace
Partner A:
As Many Calories on Rower
while…
Partner B:
9 HSPU
6 Alt DB Snatch (50/35)
3 RMU/6 C2B/ 6 PU
Switch once Partner B has completed 1 round