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

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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