Team Tuesday

CrossFit Georgetown - CrossFitJULY 20TH DXA SCAN https://www.facebook.com/events/316175105942828 OLY CLINICView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Butt, Hip Flexors (green band) Activation: 1x10 Banded Dead bug (from rig) (red/blue band)Warm-up3x 2 laps down and back on driveway 10 Wall balls 10 Pass ThroughsMetcon (AMRAP - Rounds)20min AMRAP Partner A: holds a plank while Partner B: does 1 round of the following Then switch till time is up10 Squat Cleans (135/85) 8 Cal AB/Rower 6 AKBS (53/35)

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07.15.19

CrossFit Georgetown - CrossFitJULY 20TH DXA SCAN https://www.facebook.com/events/316175105942828 OLY CLINIC GYM NIGHT OUT!View Public WhiteboardActivationFoam Roll: Scaps, Delts, Lats, Traps, Thoracic Spine Activation: 2x10 (orange band) M-Y-T'sWarm-up2x 10 Pass Throughs 6 Cal AB 10 Banded pull apart (red/blue band)Push Press4x4 @ 70% pause for 3 seconds at the top of each repMetcon (Time)4 RFT E2MOM stop and do 3 STRICT HSPU8 (R) Single arm PP (50/35) 8 (L) Single arm PP down & back x2 single arm OH Carry (R) (50/35) down and back x2 single arm OH Carry (L)

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Youth program Day 19

CrossFit Georgetown - Youth ProgramView Public WhiteboardActivationFoam roll: quads, IT band, calf's, shins, butt Activation: 1x10 Wall dead bugsWarm-up2x 10 air squats 2 laps down and back 10 sit upsGymnasticsSpend 5 minutes working on jump rope 1. Hands 2. Feet 3. Wrist 4. JumpBack Squat4x8 increase weight each roundMetcon (No Measure)12min EMOMMin 1: 10 GBS MIN 2: 2 shuttle runs Min 3: 8 box jumps

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COMMUNITY WOD

CrossFit Georgetown - CrossFitJULY 20TH DXA SCAN https://www.facebook.com/events/316175105942828/ OLY CLINIC GYM NIGHT OUT!View Public WhiteboardActivationFoam Roll: Quads, IT Band, Inner Quad, Psoas, HamstringsWarm-upDown & Back on drive way or inside gym (depends on weather) High Knees Butt Kicks Soldiers Lunge With Twist up Bounding Inch worm + Push up (only down) Bear Crawl (only down) Backward Run (only down)Movement Break DownDemonstrate & break down the following: DB Cleans BBJO DB DeadliftsMetcon (AMRAP - Rounds)25min AMRAP *Switch every 500m on the rower * Teams of 2AMRAP 12 DB Cleans (50/35) 10 Burpee Box Jump Overs 8 DB Deadlifts (50/35) PARTNER A:

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