Community WOD

CrossFit Georgetown – CrossFit

Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Jan 25 – DXA Scan

View Public Whiteboard

Activation

Foam Rollers: Quads, IT Band, Glutes, Calfs, Hip flexors (band)

Lacrosse Ballers: Scaps, Lats, Delts, Lower back/upper butt

Warm-up

3x

100 m Run

10 Airsquats

10 Push ups

10 Ring Rows

Metcon (Time)

For Time:

30min Time Cap

Teams of 2
Buy In: 3,000m row

—THEN—

30 Rounds (split)

3 Pull Ups

3 Clean &-Jerk @ 80% 3RM

3 Burpees

—THEN—

Buy out: 3,000m row