Vertical Push + Pull

CrossFit Georgetown – CrossFit

Nov 28-30 9AM Class ONLY
December 7 – Christmas Party 5-10PM

View Public Whiteboard

Activation

Foam Roll: Scaps, Lats, Traps, Banded Shoulder stretches (green band)

Activation: 1×10 Internal/External Rotation (orange band)

Warm-up

3x

10 Pass Throughs

6 Barbell press

6 Cal Row

Push Press

3×8 @ 60% 1RM

Metcon (4 Rounds for reps)

2:00on/2:00 off

x4

(Obj. Sprint – hold same pace each round)

6 HSPU

30 DU

6 Pull ups