CrossFit Georgetown – CrossFit
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, Psoas, Inside Quad, Butt, Lower back, Banded Hip stretch
Activation:
2×10
Wall Dead Bug
Warm-up
3x
10 Banded Walks front to back
6 Cal AB
10 Air Squats on the wall (squat progressions)
Back Squat
4×4 @ 80% 1RM
Warm up to it by doing 4×3 increasing weight each round
Metcon (Time)
4 RFT
10 Back rack Lunges (95/65)
9/6 Cal AB
8 Back rack step ups (24/20)