CrossFit Georgetown – CrossFit

April 6 – Rise Against the Machine Comp. Come cheer on our Teams!
April 13 – Oly Clinic
crossfitgeorgetown.wodify.com
April 20- DXA Scan
https://www.bodyspec.com/scan-me/crossfit_georgetown/2019-04-20?fbclid=IwAR3KmrUlk7NP4y4D4mqoFk8ti1iuXCfkoWgA3J1FsecmXxos3_EbQYv1yYA
May 4 – Primal Challenge Kick off crossfitgeorgetown.wodify.com

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Activation

Foam Roll: Quads, IT Band, Psoas, Inside Quad, Butt, Lower Back. Hip Flexor banded stretch

Activation:

2×10

Banded Walks Side to side (green band)

Warm-up

2x

9 Cal AB

6 Barbell Front Squats

3 Banded Squats (green band)

Front Squat

3×5 @ 70% 1 RM

21X2 (2 second decend)

Warm up to it by doing 3×3 increasing weight each round till you hit that 70% amount

Metcon (Time)

4RFT
4RFT

6 DB Box Step ups (single arm single leg) (R)

6 DB Box Step ups (single arm single leg) (L)

6 Man Makers

9 Cal Rower