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: 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)