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: Pecs, Scaps, Traps, Triceps, Thoracic Spine
Activation:
20 Banded Pull aparts (red/blue band)
Warm-up
2x
6 Cal AB
9 Push ups
12 Pass throughs
Gymnastics
Work on Dip progression/strength:
Tricep Press
Box
Elevated feet on box
Barbell dips
Rings with band
Rings
Pause at the bottom dips
Weighted Ring dips
Bench Press
3×6 @ 70% 1RM
Warm up to it by doing 3×4 increase weight each round
Superset with 6-10 Dips of any variation mentioned above
Dips
Metcon (Time)
For Time
15-12-9-9-12-15
Burpees over the bar
Floor Press (135/85)
Cal on AB/Rower