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

View Public Whiteboard

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