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
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