CrossFit Georgetown – CrossFit
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Jan 25 – DXA Scan
Activation
Foam Roll: Quads, IT Band, Glutes, Thoracic Spine, Psoas, Hip flexor banded stretch
Activation: 1×10/10 Bent knee firehydrant
Warm-up
2x
10 Banded walks side to side
8 Barbell Front squats
6 Cal AB
Front Squat
4×3 @ 80% 3RM
Tempo: 12X4
Metcon (5 Rounds for time)
5 Rounds
Rest 1:1 Ratio
Obj: same hard pace
9 Thrusters (135/85)
6 AB Cal
3 T2B