Community WOD

CrossFit Georgetown – CrossFit

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Activation

Foam Roll:

Quads, IT Band, Butt, Lats, Delts, Traps

Warm-up

Relay CAL AB

Split gym into 2-3 even teams (depends on size)

Switch partner every minute

Team with the most calories at the end of 9min = Winners

Penalty for 2nd, 3rd place is coaches choice

Metcon (Time)

Teams of 2 – split in half. Only one partner works at a time.

Dumbbells are an option instead of barbell.
50 Thrusters (95/65)

50 Burpees over the bar

50 Cal AB

40 Strict Press (95/65)

40 Sit Ups

40 Cal AB

30 Bent over Row (95/65)

30 Pull ups

30 Cal AB

20 (L) Single arm RKBS (53/35)

20 (R) Single arm RKBS (53/35)

20 Cal AB