Community WOD

CrossFit Georgetown – CrossFit

Dec 28 – Community WOD
Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY

View Public Whiteboard

Activation

Foam Rollers: Quads, Glutes, lower back, thoracic spine

Lacrosse Ball: Scaps, Lats, Psoas

Warm-up

Dodge ball! (2 rounds)

Movements are coaches choice

Metcon (Distance)

25min AMRAP

Switch once Partner A has completed their round.

Only thing that counts is how far you get on total sled pulls
Partner A:

200m Row

10 Wall Ball

5 Squat Cleans @ 70% 3RM

Partner B:

Standing static sled pulls (115/85)