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: Lower back, Hamstrings, Hip Flexors (green band), calfs, shins

Activation:

2×10

Banded Good mornings

Warm-up

3x

10 Banded walks front to back (green band)

10 Barbell good mornings (bar on back)

20 Sit ups

Gymnastics

Double Under practice:

Hands

Feet

Jump

Chest

Wrist

Deadlift

4×3 @ 80% 1 RM

Warm up to it by doing 4×3 increasing weight each round

Metcon (Weight)

:40on :20off

x3
(R) single leg DB Deadlift

(L) single leg DB Deadlift

Superman hold

Hollow body hold

DU