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
May 4 – Primal Challenge Kick off crossfitgeorgetown.wodify.com
Activation
Foam Roll: Quads, IT Band, Butt, lower back, hip flexors (green bands), shoulders (green band)
Activation:
2×10 (green band)
Banded walks side to side
Game
Pizza Game!
Round 1: Normal
Round 2: Duck Walk
Round 3: Hold in Opposite hand (Normal)
Movement Break Down
Go over:
Cleans & Front Squats from ground
Metcon (AMRAP – Rounds and Reps)
AMRAP
20 min time cap
Teams of 2 – split as needed, can’t move on to the next movement till the previous one is done
30 Cal AB/Rower
40 Power Cleans (135/95)
50 Pull ups
60 AKBS (53/35)
70 Front Squats (135/95)
80 Burpee Box Jump Overs (24/20)
90 Wall Balls (20/14)
100 Double Unders