9.28.19 – Community WOD

CrossFit Georgetown – CrossFit

October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic

View Public Whiteboard

Activation

Foam Rollers: Quads, IT Band, Glutes, Thoracic Spine, Lats

Lacrosse Balls: Scaps, Delts, Upper Glute/Lower Back, Traps

Game

Wall Tic-Tac-Toe

A wall will be built by the boxes so no one can see the board. Wall balls will be next to the teams who have to do X amount of a certain movement to get the ball to board.

Split up in 2 teams – Play the game 3x. Once you had your go at the game OR you are waiting your turn you have AB/Rower

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP
400m Row/.6 miles AB

40 Slam Balls (20/15)

400m Row/.6 miles AB

40 Wall Balls (20/14)

400m Row/.6 miles AB

40 AKBS (53/35)

400m Row/.6 miles AB

40 DB Lunges (50/35)