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

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Activation

Foam Roll: Lats, Scaps, Thoracic Spine, Forearms

Activation:

2×10

lat pull downs (orange band)

Band pull aparts (red/blue band)

Warm-up

500m Row

—THEN—

x2

10 Push ups

10 Pass throughs

Gymnastics

Pull up progressions:

3x 10 on whatever progression you choose.

RULES:

Scap raises

Strict

Weighted Strict

Kipping

Butterfly

Chest to Bar

Back Row

With light to moderate weight.
With Dumbbells: 3×8/8 increasing weight each round:

Single Arm – on bench – the wider the elbow is the more lat you are working vs the scap. Want to work the lats

Metcon (Time)

3RFT
200m Row

10 Pull ups

10 Bent over back rows (135/95)

Abs

If time: Coaches choice