Feb 22 – Oly Class & Ropes Course

CrossFit Georgetown – CrossFit

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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


Lunges with Twist

Backward Run


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)