CrossFit Georgetown – CrossFit
January 10 – DXA Scan
January 12 – Primal Challenge
Activation
Foam Roll: Quads, IT Band, Butt, Psoas, Lower back
Activation:
2×8
Banded Dead Bug
Warm-up
2x
10 Cal AB (bike all the way to 10 Cal don’t roll to it)
20 Air squats
20 Sit ups
Back Squat
5×3 @ 70% 1RM
Metcon (5 Rounds for time)
Rowing Intervals
5x
200m row repeats
A. Aiming for the same completion time each time.
B. Hold an 80-85% pace from your 1,000m row max effort
C. If large class the rest = when the other person is on the rower. Small class 1:1 work/rest ratio