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: 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