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: Lats, Shoulders, Detls, Traps, Back
Activation:
2×20
M,Y,T’s (orange band)
Warm-up
Gymnastics
Handstand holds:
(Tight Body, feet together, fingers spread out)
Wall
Shoulder Taps (facing wall)
Box (shoulder taps)
Push Press
4×4 @ 75% 1RM
Warm up to it doing 4×3 increasing weight each round
Metcon (Weight)
15min EMOM
MIN 1: 10 HSPU
MIN 2: 9/6 Cal AB
MIN 3: 10 (R) Seated, straight leg DB Press (35/25)
MIN 4: 10 (L) Seated, straight leg DB Press