CrossFit Georgetown – CrossFit
October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Lower back, glutes, Hamstrings
Activation:
1×10 Straight leg firehydrants
Warm-up
3x
*With an empty barbell
10 Barbell goodmornings
10 Back Squats
Deficit Deadlift
Stand on a single 45lb plate to increase the range of motion that you will be working with
3×6 @60% 1 RM
Remember deficit DL will make your range of motion further.
Metcon (4 Rounds for reps)
1:00on/ 1:00off
x4
(obj. same pace/sprint)
Start back over from the beginning each round
50m row
6 Double KB Deadlift (70/53)
3 T2B