COMMUNITY WOD

Announcements

Mar 21 – Oly Class

Mar 28 – Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, Glutes, Calfs, Lower Back

Lacrosse Ball: Scaps, Lats, Delts, Shins

Warm-up

Team Airbike Relays

Switch Team mates every minute

Team with the highest CAL = Winner

Losers = wall sits for time difference

Metcon (AMRAP – Rounds)

25min AMRAP
Partner A: 400m Run

while…

Partner B:

10 Wall Balls

10 AKBS Swings

10 T2B

Switch when Partner A returns. Partner A picks up where partner B left off.

Only total Rounds of the 10-10-10 count