Vertical Push + Pull

CrossFit Georgetown – CrossFit

Jan 25
DXA Scan
Oly Class

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Activation

Foam Roll: Glutes, Lower Back, Thoracic Spine, Hamstrings

Activation: 1×20 Banded Deadbugs (orange band)

Warm-up

2x

10 Barbell Goodmornings

10 Leg swings front to back

200m row

Deadlift

5×4 @ 70% 3RM

Tempo: 41X1

Metcon (Time)

4 RFT

(Obj. steady pace)
20 Wall Balls (24/20)

100m Farmers Carry (70/53)

400m Run