Horizontal Push + Pull + ROM WOD

CrossFit Georgetown – CrossFit

Jan 25
DXA Scan
Oly Class

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Foam Roll: Lats, Traps, Scaps, Thoracic Spine, Pecs

Activation: 2×10 PVC + Banded shoulder to hip pull downs



10 Pass Throughs

10 Shoulder rolls on pull up bar

10 Push ups

A1: Back Row

With light to moderate weight.
5×4 increase weight each round

Netural Grip

A2: Incline Bench Press


Increase weight each round

Metcon (Weight)

12min EMOM
Min 1: 6 T2B

Min 2: 8 DB Floor Press (50/35)

Min 3: 150m Row


Focusing on upper body – thoracic spine and shoulder mobility