8.17.19 – Community WOD

CrossFit Georgetown – CrossFit

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

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Activation

Foam Roll: Thoracic Spine, Scaps, quads, IT, butt, lower back

Warm-up

With a partner:

2x

20 Plank Claps per side

20 Wallball passes side to side

20 Airsquats + ball toss

2 laps down and back with ball

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

With a partner split however you want. Only one person can workout at a time.
60 DB Front Rack Lunges (50/35)

20 Cal AB

60 DB Alt. Snatch (50/35)

20 Cal AB

60 T2B

20 Cal AB

60 Atlas stones – ball over the shoulder

20 Cal AB