03.12.19

CrossFit Georgetown - CrossFit3.23.19 - Family Bowling Night RSVP on Facebook group https://www.facebook.com/events/2196074900438337/View Public WhiteboardActivationFoam Roll: Quads, Hamstrings (ball + box), IT Band, Lower back (lacrosse ball), butt (lacrosse ball + wall) Activation: 1x10/10 Alternating Dead BugWarm-upMedicine Ball Race Split teams up evenly 1st person will hold medicine ball in lap and crab walk down and back then switch with team mate. Once completed, team will run to the wall and do 10 Wall balls each. Once that is complete the team will line up on the floor and do Russian twist to each other down the line and back.

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Community WOD

CrossFit Georgetown - CrossFit8AM Airrosti Lacrosse Ball Event 9AM Community WOD 10AM CF Open 19.3 Throwdown 3.23.19 - Family Bowling Night + Post Open CelebrationView Public WhiteboardActivationFoam Roll: Shoulders (green band), Lats (ball on wall), Hip flexors (green band), Quads (couch stretch)Warm-upHigh Knees Butt Kicks Soliders Lunge with Twist Broad Jump Inch Worm Backward Run 3x Line SprintsMetcon (AMRAP - Rounds and Reps)20min AMRAPYou go I go...each person completes the following: 40 Ball over shoulder (atlas stones, slam balls, or wall balls) 40 Cal AB 30 DB Devils Press (35/25) 20 T2B

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03.07.19

CrossFit Georgetown - CrossFit3.9.19 - 8AM Airrosti Lacrosse Ball Event 3.23.19 - Family Bowling Night + Post Open CelebrationView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Lower back Activation: 1x20 (each leg) DB Dead bug (nothing higher than a 35#)Warm-up2x 10 Banded Walks Side to Side 10 Jumping AS 10 Leg Swings Front to BackBulgarian Split SquatWith Dumbbells or KB. Hold one in each hand. Measure one 1/2 steps out from back foot. Place back foot on box/bench. Squat down3x6 each leg. 31X2Metcon (12 Rounds for reps):20on /:40offFor the :20 it's a sprint. A repeadable sprint. Trying to get same

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03.06.19

CrossFit Georgetown - CrossFit3.9.19 - 8AM Airrosti Lacrosse Ball Event 3.23.19 - Family Bowling Night + Post Open CelebrationView Public WhiteboardActivationFoam Roll: Thoracic Spine, Shoulders, Traps, PVC pipe stretches, Banded hip flexor stretches (green band) Activation: 2x8 (orange band) Internal Rotations External Rotations OH PullsWarm-upWith an empty barbell: x3 6 Behind the neck press 6 OHS 6 Zots pressOverhead Squat3x6 @ 60% 1 RM 31X2 Warm up to it doing 2x4 increase weight each roundMetcon (Time)16-12-816-12-8 AB Calories Alt DB Snatch + OHS (50/35) Slam Balls

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03.05.19

CrossFit Georgetown - CrossFit3.9.19 - 8AM Airrosti Lacrosse Ball Event 3.23.19 - Family Bowling Night + Post Open CelebrationView Public WhiteboardActivationFoam Roll: Quads, Inside quad, IT Band, Psoas, Scaps, Lats (lacrosse ball) Activation: 1x10 Alternating DeadbugWarm-up2 min on AB/Rower ---THEN--- 10 Air Squats 5 Push Ups 5 Ring rowsGamePVC Pipe pass game Right Left Clap Step Back Opposites Opposites + ClapMetcon (AMRAP - Rounds and Reps)20min AMRAPPartner A does: 10 Wall balls 9 Pull Ups 8 DB PP (35/25) 7 DB Cleans (35/25) While Partner B: Max Calories on the Rower Once Partner A completes a full round, switch partners.Metcon

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