CrossFit Georgetown – CrossFit
October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Quads, IT Band, Inside Quad, Lower Back, Glutes, Psoas
Activation: 1×10 Banded Hip raises (green band)
Warm-up
2 min AB/Rower
—THEN—
2x
10 Air squats
10 Leg swings front to back
10 Banded Walks side to side (green/black band)
Barbell hip raises
laying on your back – put the barbell across your hips. Lift hips as high as possible, squeezing glutes, keeping shoulders on the ground
3×5 increase weight each round
Hold for 3 seconds at the top
Back Squat
3×8 @ 65% 1 RM
Metcon (Time)
7 RFT
10 Reverse Lunges – barbell on back (135/85)
4 Burpees over the bar