CrossFit Georgetown – CrossFit
January 10 – DXA Scan
January 12 – Primal Challenge
Activation
Foam Roll: Lats, Thoracic Spine, Shoulders, Quads, IT Band, Butt
Activation:
1×10/10
Weighted Dead Bug
Warm-up
2min AB
—THEN—
10 Arm Cirlces Forward
10 Arm Circles Backward
10 Arm swings overhead
10 Arm swings across
10 Leg swings back to front
10 leg swings side to side
:30sec runners stretch x2
10 half burpees to squat hold
Lift Breakdown
Hands
Eyes
Front Rack position
core
feet
weight in heels
Front Squat (3-3-3-3)
4×3 @60% 1RM
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups