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: Butt, Lower back, Hamstrings
Activation:
1×20
Banded Superman (oragne)
Warm-up
3x
8 barbell good mornings
:30 Superman hold
:30 Hollow body hold
10 banded walks front to back
Deadlift
3×4 @ 75% 1 RM
warm up to it by doing 3×3 increasing weight each round
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
200m row
12 Double KB/DB Suitecase Deadlift (70/53)
200m row
9 Strict T2B
200m row
6 SDLHP (70/53)
200m row