COMMUNITY WOD

CrossFit Georgetown – CrossFit

JULY 6TH – COACHES COMPETE IN OLY MEET
JULY 20TH
DXA SCAN https://www.facebook.com/events/316175105942828/
OLY CLINIC
GYM NIGHT OUT!

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Inner Quad, Psoas, Hamstrings

Warm-up

Down & Back on drive way or inside gym (depends on weather)

High Knees

Butt Kicks

Soldiers

Lunge With Twist up

Bounding

Inch worm + Push up (only down)

Bear Crawl (only down)

Backward Run (only down)

Movement Break Down

Demonstrate & break down the following:

DB Cleans

BBJO

DB Deadlifts

Metcon (AMRAP – Rounds)

25min AMRAP

*Switch every 500m on the rower

* Teams of 2
AMRAP

12 DB Cleans (50/35)

10 Burpee Box Jump Overs

8 DB Deadlifts (50/35)

PARTNER A: Does the movements as many rounds as possible while PARTNER B rows 500m. Once PARTNER B finishes rowing 500m they switch. PARTNER B will start where PARTNER A left off. PARTNER A then rows 500m. Repeat till time is up