Warm Up
3 Rounds
4 Band Scarecrow
8 Scap Push Ups
4 Prone Plate Retract and Press
8 Pause Hip Bridges
Strength
Bench Press (30 Min)
Prep:1×5 w bar, 3×5 working up
Work: 5×5 at same weight
Follow each work set with 10 DB Zottman Curls
Work
6 Minutes to accumulate max Tempo Push Ups (1-1-x-1)* done with perfect form. 15 Band Pull Aparts each time you break.
Mobility
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/side
* Tempo Push Ups
1 count negative
1 count pause at bottom- chest and hips at the floor without resting any weight on the floor
Drive up explosively
1 count pause at top with body in straight line and elbows locked
Reminders:
Bring-a-Friend Day, 4/20 at both H and U Street locations, all fitness levels welcome!
CFDC Community Work Day, 4/20 at the City Blossoms’ Girard Children’s Garden, e-mail Volunteer Coordinator Nicole at nicole@cityblossoms.org and cc Jessi (jessi@crossfitdc.com) Kids welcome!
Easter Sunday Schedule Update:
– BootCamp at U Street – CANCELLED
– Yoga for Athletes for both H and U Street locations – CANCELLED
– Both H and U Street locations will close at 2PM
