01.07.19

CrossFit Georgetown – CrossFit

January 10 – DXA Scan
January 12 – Primal Challenge

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Activation

Foam Roll: Quads, IT Band, Butt, Psoas, Lower back

Activation:

2×8

Banded Dead Bug

Warm-up

2x

10 Cal AB (bike all the way to 10 Cal don’t roll to it)

20 Air squats

20 Sit ups

Back Squat

5×3 @ 70% 1RM

Metcon (5 Rounds for time)

Rowing Intervals
5x

200m row repeats

A. Aiming for the same completion time each time.

B. Hold an 80-85% pace from your 1,000m row max effort

C. If large class the rest = when the other person is on the rower. Small class 1:1 work/rest ratio