Vertical Push/Pull + Aerobic

by | Nov 26, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

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

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Activation

Foam Roll: Thoracic Spine, Scaps, Lats, Delts, Traps, Banded Shoulder stretches

Activation: 1×10 M-Y-T’s

Warm-up

2x

10 Banded Pull aparts

10 pass throughs

10 wt. arm circles

Shoulder Press

3×8 @ 65% 3RM

Metcon (Weight)

EMOM 18min

(Obj. challenge self on PU variation)
Min 1 – 8 (R) single arm seated DB Press (35/25)

Min 2 8 (L) single arm seated DB Press (35/25)

Min 3 – 1 MU OR 3 C2B OR 9 PU