01.03.19

CrossFit Georgetown - CrossFitJanuary 10 - DXA Scan January 12 - Primal ChallengeView Public WhiteboardActivationFoam Roll: Calfs, Shins, Hamstrings, Butt Activation: 1x10 Pallof PressWarm-up500m row ---THEN--- 2x 10 calf raises :30 plankGymnastics10 min to work on DU Double Under Work Hands Feet Jump Wrist SpeedGymnasticsx5 :30on/:30 off Hollow body hold - can add elements (weighted, rocks, pulses, from bar) x5 :30on/:30 off Superman hold - can add elements (weighted, pulses)Annie (Time)50-40-30-20-10 Double-unders Sit-ups

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01.02.19 – HAPPY NEW YEAR!

CrossFit Georgetown - CrossFitJanuary 10 - DXA Scan January 12 - Primal ChallengeView Public WhiteboardActivationFoam Roll: Lats, Thoracic Spine, Shoulders, Quads, IT Band, Butt Activation: 1x10/10 Weighted Dead BugWarm-up2min AB ---THEN--- 10 Arm Cirlces Forward 10 Arm Circles Backward 10 Arm swings overhead 10 Arm swings across 10 Leg swings back to front 10 leg swings side to side :30sec runners stretch x2 10 half burpees to squat holdLift BreakdownHands Eyes Front Rack position core feet weight in heelsFront Squat (3-3-3-3)4x3 @60% 1RMFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

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12.29.18

CrossFit Georgetown - CrossFitJanuary 1 - Closed NEW CLASS TIMES JAN 2 5:00AM 6:00AM 9:00AM 5:00PM 6:00PMView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Back, ShouldersGameDragon TailsMetcon (Time)6RFT600m row 20 Box jumps (24/20) 20 GBS (53/35)

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12.28.18

CrossFit Georgetown - CrossFitJanuary 1 - Closed NEW CLASS TIMES JAN 2 5:00AM 6:00AM 9:00AM 5:00PM 6:00PMView Public WhiteboardActivationFoam Roll: Lower Back, Butt, Hamstrings Activation: 1x10 Pallof PressWarm-up500m row ---THEN--- 2x 10 Barbell Good mornings 10/10 leg swings 10 banded walks front to backDeadlift10min to establish a DAILY 1Rm on deadliftMetcon (Weight)15min EMOMLoad bar to 50% of your DAILY 1RM MIN 1: 5 DL MIN 2: 9/6 cal AB MIN 3: :30sec plank (any varitiation)

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