Community WOD

Announcements

Feb 8th – Girls Night In! @ 6PM https://www.facebook.com/events/2443792572397352/
Feb 15 – War Games comp in Belton
Feb 8 – Oly Class
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com

CrossFit Georgetown – CrossFit

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Activation

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

Lacrosse Ballers: Scaps, Delts, Lats, Traps, Calfs

Warm-up

2x

200m run

10 Air squats

10 Leg swings front to back

10 Banded walks side to side

10 push ups

Metcon (AMRAP – Rounds)

30min AMRAP

Follow the Leader style

Person 1 goes – Person 2 follows, can’t pass Person 1 – Person 3 follows 2…etc…
400m Run

20 AKBS (53/35)

15 Wall Balls

10 Lungsters (35/25)

8 DB Push Press (50/35)

6 Burpee Box Jumps