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

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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