Community WOD

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, Calfs, Shins, Scaps, Lats

Warm-up

3x

10 Airsquats

10 Leg swings front to back

10 DB Press

Metcon (AMRAP – Rounds)

30min AMRAP

Split with partner – You go I go for every movement.

IE Partner A runs 400 when they return the Partner B runs 400
400m Run

10 DB Thrusters (50/35)

50 DU or 3x singles