CrossFit Georgetown – CrossFit

October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic

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Activation

Foam Roll: Scaps, Delts, Traps, Lats, Throracic Spine

Activation:

1×20 Alt. Banded Supermans (orange band)

Warm-up

2x

6 Cal AB

10 Pass Throughs

10 Wt. Arm Circles

Shoulder Press

4×6 @ 55% 1 RM

Metcon (Time)

3 RFT
8 (R) Single Arm DB PP (35/25)

8 (L) Single Arm DB PP

10 AKBS (53/35)

RomWod

Focus on lower body

Hips, Glutes, Lower Back.