CrossFit Georgetown – CrossFit
January 10 – DXA Scan
January 12 – Primal Challenge
Activation
Foam Roll: Calfs, Shins, Hamstrings, Butt
Activation:
1×10 Pallof Press
Warm-up
500m row
—THEN—
2x
10 calf raises
:30 plank
Gymnastics
10 min to work on DU
Double Under Work
Hands
Feet
Jump
Wrist
Speed
Gymnastics
x5
:30on/:30 off
Hollow body hold
– can add elements (weighted, rocks, pulses, from bar)
x5
:30on/:30 off
Superman hold
– can add elements (weighted, pulses)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups