9.7.19 – Community WOD

CrossFit Georgetown – CrossFit

4PM – PARTY TIME!

View Public Whiteboard

Activation

Lacrosse Ball: Scaps, Delts, Lats, Calfs

Foam Roll: Quads, Butt, Thoracic Spine, Lower back

Warm-up

Break up into 3 -4 Teams (depending on ppl)

Wall ball race!

Crab Walk

Bear Crawl

10 Wall balls each

20 Russian Twist Each

Pass OH

Indian Run with ball

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders