Vertical Push + Pull

CrossFit Georgetown – CrossFit

Jan 4 – Rowing Clinic
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge

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Activation

Foam Roll: Scaps, Lats, Traps, Delts, Banded Shoulder Stretches

Activation: 1×10 M-Y-T’s

Warm-up

2x

10 Pass throughs

10 Banded Pull aparts

6 Cal AB

Push Press

4×5 @ 75% 3RM

13X3 (hold for 3 at the top hold for 3 in the dip)

Metcon (Time)

21-15-9
Strict HSPU

(R) Single arm seated Press (50/35)

(L) Single arm seated Press (50/35)

Cal AB