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: Psoas, back, butt, quad stretch on wall, banded leg stretch (green band)

Activation:

20/20

DB Dead bug

Warm-up

3 min on AB/Rower

—THEN—

2x

10 Air Squats

10 Leg Swings front to back

10 Banded walks front to back

Back Squat

4×5 @ 70% 1 RM

31X1 (3 seconds down)

Warm up to it by doing 3×3 increase weight each round

1:00on/ 1:00off (AMRAP – Rounds)

16 mins get as many rounds as possible of:
1:00 on/ 1:00 off

Start where you leave off at get as many rounds as possible in 16 min

20 Wt. Lunges (50/35)

15 KB SDLHP (53/35)

10 Box Jumps (24/20)