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

View Public Whiteboard

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)