Vertical Push + Pull

CrossFit Georgetown – CrossFit

View Public Whiteboard

Activation

Foam Roll: Scaps, Lats, Delts, Traps, PVC Pipe Shoulder stretches

Activation: 1×10 M-Y-T’s

Warm-up

2x

10 Wt. Arm circles

10 Scap slides (hanging from pull up bar)

10 Pass throughs

Push Press

3×6 @ 75% 3RM

Metcon (4 Rounds for time)

4 Rounds

Rest 1:1 ratio

(obj. same pace each round)
200m Row

10 AKBS (53/35)

6 C2B Pull ups