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: 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