CrossFit Georgetown – CrossFit

October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic

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Foam Roll: Lower back, glutes, Hamstrings


1×10 Straight leg firehydrants



*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


(obj. same pace/sprint)

Start back over from the beginning each round
50m row

6 Double KB Deadlift (70/53)

3 T2B