CrossFit Georgetown – CrossFit

January 10 – DXA Scan
January 12 – Primal Challenge

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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