Community WOD

CrossFit Georgetown – CrossFit

8AM Airrosti Lacrosse Ball Event
9AM Community WOD
10AM CF Open 19.3 Throwdown

3.23.19 – Family Bowling Night + Post Open Celebration

View Public Whiteboard

Activation

Foam Roll: Shoulders (green band), Lats (ball on wall), Hip flexors (green band), Quads (couch stretch)

Warm-up

High Knees

Butt Kicks

Soliders

Lunge with Twist

Broad Jump

Inch Worm

Backward Run

3x

Line Sprints

Metcon (AMRAP – Rounds and Reps)

20min AMRAP
You go I go…each person completes the following:

40 Ball over shoulder (atlas stones, slam balls, or wall balls)

40 Cal AB

30 DB Devils Press (35/25)

20 T2B