Horizontal Push + Pull

CrossFit Georgetown – CrossFit

View Public Whiteboard

Activation

Foam Roll: Pecs, Scpas, Traps, Throracic Spine

Activation: 1×10 Banded pull aparts

Warm-up

2x

10 Pass throughs

10 Push ups

10 Airsquats

A1: Bench Press

5×6 @ 75% 3RM

A2: Inverted Ring Rows

Supersest with BB 5×6

Metcon (AMRAP – Rounds)

3:00on/3:00 off

x1
3 Burpee Box Jumps

6 Cal AB

9 Renegade Rows (35/25)

Metcon (AMRAP – Rounds)

3:00on/3:00 off

x1
3 Renegade Rows

6 Burpee Box Jumps

9 Cal AB

Metcon (AMRAP – Rounds)

3:00on/3:00off

x1
3 Cal AB

6 Renegade Row

9 Burpee Box Jumps