Pull Push

26.2 CrossFit – CrossFit

**“Perfection can be spelled with the word paralysis.” – Winston Churchill**

Warm-up

Rowling (No Measure)

Set up all members on rowers and have them try to row a perfect strike! To get a perfect strike, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat or burpee penalty for every meter off due in between rounds.

Bench Press Warm-Up (No Measure)

400m run

Then 1 round of each:

1) Shoulder internal rotation with lacrosse ball at inferior angle of scapula: 1-2 minutes on each side

2) 3 position doorway pec stretch: 30 seconds in each position

3) Shoulder external rotation with PVC on bench: 1-2 minutes

4) Scapular Presses in Push-up position x 15-20 reps

5) Push-ups 10-15 reps

Metcon

Metcon (Time)

5 rounds for time of:

Row, 500 m

15 Bench Press, 135/95 lbs