Announcements
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Thoracic Spine, Glutes, Calfs, Shins, Scaps, Delts
Activation: 1×20 Banded Alt. Superman (Orange band)
Dynamic Warm up (No Measure)
High Knees
Butt Kicks
Soldiers
Lunges with Twist
Backward Run
Bounding
Inch Worm + Push up
Metcon (AMRAP – Rounds)
Follow the Leader
Split up into 2-3 teams
4-6 ppl per team
Partner A does movement A
Partner B can’t go till partner A is done and so on keep going till time is up
30min time cap
Obj – Steady Pace
20 Wallballs (20/14)
200m run
10 Alt. DB Snatches (50/35)
10 Pull ups
10 GHD Sit ups
10 DB Cleans (50/35)