Push + Pull

Announcements

Feb 15 – War Games comp in Belton
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Throacic Spine, Scaps, Delts, Lats, Traps

Activation: 1×20 Banded Superman (orange band)

Warm-up

3x

10 Wt. Arm circles (2.5/5)

10 Scap Pull ups

10 Banded Pull Aparts (red/blue)

Push Press

6×3 @ 75% 3RM

Tempo: 31X3

Metcon (Time)

15-12-9-9-12-15

E2MOM stop and do 3 burpee Pull ups
DB Push Press (50/35)

GHD Sit ups

Cal AB