Horizontal Push + Pull

by | Jan 9, 2020 | W.O.D.

CrossFit Georgetown – CrossFit

Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Jan 25 – DXA Scan

View Public Whiteboard

Activation

Foam Roll: Thoracic Spine, Pecs, Scaps, Traps

Activation: 1×20 Banded Pull Aparts

Warm-up

2x

200m Row

10 Ring Rows

10 DB Floor Press (nothing heavier than 35#)

A1: Bench Press

4×3 @ 80% 3RM

Tempo: 21X3

A2: Bent Over Row

4×3

Tempo: 11X4

Metcon (Time)

For Time
50 Devils Press for time (35/25)

EMOM stop and do 5 push ups