CrossFit Georgetown – CrossFit
October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Scaps, Delts, Lats, Traps, Thoracic Spine, PVC Pipe shoulder stretches
Activation: 1 x20 Banded Supermans (orange band)
Warm-up
2 min AB/Rower
—THEN—
2x
10 Wt. Arm Circles
10 Banded Pull Aparts (red/blue band)
10 Pass Throughs
Gymnastics
– Kipping rythym –
1. 10 each Hollow Body Superman alt. rolls
2. 3x :30 holds PVC pipe Hollow body holds
3. 2×10 Fast hip bridges
4. 2×10 Kipping on bar rhythm shoulders – hips – hollow body – superman
Seated DB Press
Both arms work at the same time. Set up bench to be an upright chair. Back should be flat against bench, heels on the ground.
Hold DB horizontal – press from shoulders to overhead in the locked out position.
4×6 Increase weight each round
Metcon (Weight)
12 min EMOM
Min 1: :30 Holly Body Rocks
Min 2: 100m Row
Min 3: 10 DB Press (35/25)