CrossFit Georgetown – CrossFit
January 10 – DXA Scan
January 12 – Primal Challenge
Activation
Foam Roll: Quads, Hamstrings, IT Band, Psoas, Shoulders
Activation:
2×10 Pallof Press (each side)
Game
PVC Pipe pass
Left
Right
take step back
Clap
Opposite
Warm-up
2x
With Empty Barbell
10 3rd pull Dead lift to 2nd pull
10 shrugs
10 Shrug and pulls
10 fast elbows
10 front squats
10 presses
10 Good mornings
10 behind the neck press
10 back squats
Movement Break Down
1. Deadlift break down
2. Hang Power Clean Break Down
3. Push Jerk Break Down
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Team DT
Partner A works while Partner B holds the bar in the front rack position. Switch when Partner A stops or when Partner B drops the bar