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