8.13.19 – Team Tuesday

CrossFit Georgetown – CrossFit

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

View Public Whiteboard

Activation

Foam Roll: Quads, inside quad, back, hamstrings

Activation:

1×10 Wall Dead Bug

Barbell Warm-up (Clean) (No Measure)

*All with the Clean grip

10 Good mornings

10 Shrugs

10 Shrugs + High pulls

10 Muscle Clean

10 Front Squat

10 Press

Game

Dodge Ball!

To start the game – movement = coaches choice

To get back in – movement = coaches choice

Burpees

Airbike

Sit ups

Who knows? Come and find out.

Metcon (Time)

4 RFT

Follow the leader:

Partner A does 200m row then Partner B does 200m row

Partner A does 8 Cleans then

Parnter B does 8 Cleans…

Only 1 partner works at a time.
Row 200m

8 Cleans (155/95)

6 Burpee Box Jump Overs (24/20)