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: Throacic Spine, Shoulders, Pecs, Lats
Activation:
2×20
Banded Pull Aparts (blue/red band)
Warm-up
3 min row
—THEN—
5 push ups
5 pass throughs pvc pipe
5 plate flys (standing) (2.5/5)
Bench Press
3×3 @ 80% 1RM
Warm up to it by doing 3×3 Increasing weight each round
Super set with max amount of push ups after each round
Push-ups
3sets max reps right after a round of bench.
For push ups: Hands under shoulders, eyes forward, lead with chest, make sure chest and butt are moving at the same rate, chest hits the floor, arms track near sides
Metcon (Time)
For Time:
15 min time cap
Buy in 250m Row
2 rounds
9 Strict PU
6 Burpees
3 Man Makers (35/25) (push up + row + row+ thruster)
Buy out 250m Row