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
Activation
Foam Roll: IT Band, Butt, Psoas, Hamstrings, Throacic Spine
Activation:
1×20
Banded Good Mornings (green)
Warm-up
2x
200m row
10 Barbell Good mornings (hip crease to top of knees)
10 Superman pulses
Gymnastics
TABATA: with PVC Pipe
Hollow Body Hold
Superman Hold
Deadlift
3×6 @ 70% 1 RM
Warm up to it by doing 3×3 increase weight each round
Metcon (Weight)
12min EMOM
Min 1: 15 Weighted Sit ups – straight leg (45/25)
Min 2: 8 (R) Single Leg Deadlift (50/35)
Min 3: (L) Single Leg Deadlift
Min 4: 100m Row