8.10.19 – Community WOD

CrossFit Georgetown – CrossFit

August 10 – Rowing Clinic @ 8AM
August 15 – Stretch Zone @5PM
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM

View Public Whiteboard

Activation

1/2 the people on the foam rollers

Other 1/2 on the wall with lacrosse balls

Foam Roller: Quads, IT Band, Butt, Lower Back, Thoracic Spine

Lacorsse Balls: Scaps, Traps, Delts, Calfs, Shins

Warm-up

Team Relays

Break up into 3 or 4 teams

Down and Back with Medicine Ball

Crab Walk

Bear Crawl

10 Wall Balls each

10 Russian Twist each

Line pass over head down and back

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

With a partner

Can also be done with a Weight Vest

Run together – split the movements.
400m Run

20 Pull ups

400m Run

40 Thrusters (95/65)

400m Run

60 Weighted Sit ups (45/25)

400m Run

100 Double Unders