CrossFit Georgetown – CrossFit

January 10 – DXA Scan
January 12 – Primal Challenge

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Activation

Foam Roll: Lats, shoulders, thoracic spine, quads, butt, psoas

Activation:

2×10

Wall Dead bug

Warm-up

3x

10 Weighted arm circles

10 empty barbell behind the neck press (snatch grip)

10 Back Squats

Lift Breakdown

Taking barbell from rack

hand position

wrist

armpits

shoulders

stance

bar path

Overhead Squat

5×8 reps

working up to a decent weight, nothing super heavy – enough for a challenge on keeping form. If you aren’t comfortable with OHS you will just be working form with Coach.

Metcon (Weight)

15min EMOM
Min 1: 6 OHS

Min 2: 6 burpees

Min 3: 6 HSPU