Community WOD

CrossFit Georgetown – CrossFit

Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM

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Activation

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

Lacrosse Balls: Scaps, Delts, Traps, Calfs

Warm-up

Teams of 2

2x

20 Partner ball AS toss

20 Russian Twist with ball

100m run with ball

Metcon (AMRAP – Rounds)

30min AMRAP

Follow the Leader

(Obj. sustainable pace)
400m Run

20 Alt. DB Snatches (50/35)

10 Wall balls

5 Pull ups

10 RKBS (70/53)

20 Slam Balls