CrossFit Georgetown – CrossFit
October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Quads, IT Band, Glutes, Thoracic Spine, Scaps, PVC Pipe shoulder stretches
Activation: 1×20 Banded OH Squats (orange band)
Warm-up
2 min Rower/AB
—THEN—
2x
10 Pass throughs
10 PVC pipe OH Squats
5 leg swings front to back
5 banded walks front to back
Overhead Squat
5×6 OHS increasing percentages every round
50% – 55%- 60% – 65% – 70%
Metcon (Weight)
15min EMOM
(Obj. heavy snatch weight)
Min 1: 3 Squat Snatches (155/105)
Min 2: 6 HSPU
Min 3: 200m Row