11.10.18

CrossFit Georgetown – CrossFit

NO 5:30PM CLASS – COME TO THE AM CLASSES OR DO THE ROWING RELAY WHILE YOU ARE THERE!

GRAND RE-OPENING 5-7PM
FREE BEER, WINE, & OTHER DRINKS
TACO FOOD TRUCK
LOCAL HEALTH VENDORS

View Public Whiteboard

Activation

Foam Roll: Quads, Butt, Upper Back, IT Band

Activation:

x2

10 Banded lat pull downs

10 Banded OH pulls

10 Banded OH squats

Warm-up

2x

10 Banded Walks side to side

10 Goblet Squats (GBS)

10 Leg Swings front to back

Metcon (Time)

AB Relay Relay
Even amount of players behind each AB.

Each person will bike for 1min then switch:

Mark to hit is 200cal

Metcon (Time)

Wall Ball Relay
Even amount of players behind each wall ball. Every :30 we will switch.

Target to hit: 200 WB

(20/14)