CrossFit Georgetown – CrossFit

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

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Activation

Foam Roll: Pecs, Scaps, Delts, Traps, Hip flexor banded stretch, shoulder banded stretch

Activation: 1×20 Wall Dead Bugs

Warm-up

2x

1 Lap down and back

10 Air squats

10 Push ups

10 Pass Throughs

Metcon (Time)

For Time

30min Time Cap
50 Burpee Box Jump Overs (24/20)

50 DB Floor Press (50/35)

20 Cal AB

40 DB PP (50/35)

40 Wt. Sit ups (45/25)

20 Cal AB

30 Devils Press (50/35)

30 Hand Release Push ups

20 Cal AB

20 Back Row (50/35) – in plank position

20 Air Squats

20 Cal AB