CrossFit Georgetown – CrossFit

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

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Activation

Foam Roll: Hamstrings, Glutes, Lower Back, Calfs

Activation:

1×10 Alt. Deadbug

Warm-up

3x

10 Barbell Goodmornings

10 Leg swings front to back

10 Banded walks front to back

Deadlift

5×6 @ 60% 1 RM

(Obj. speed)

Metcon (Time)

3 RFT
200m Run

9 Power Snatch(135/85)

6 RKBS (70/53)

50 DU

RomWod

Focus on legs + posterior