CrossFit Georgetown – CrossFit

January 10 – DXA Scan
January 12 – Primal Challenge

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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