CrossFit Georgetown – CrossFit
January 10 – DXA Scan
January 12 – Primal Challenge
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