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Friday

14
Jun

Friday

CrossFit Stumptown – CrossFit

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Therapydia shoulder to overhead prep (No Measure)

200 m run or 15 cals on bike

20 Double Unders

10 Hollow rock

10 Supermans

Reverse Inchworm 50 ft

Spiderman stretch 50 ft

5 Strict pull ups

10 single arm bottoms up KB press (10-20#)

5 Wall Squats (toes to wall)

10 PVC pipe pass throughs

10 bottom of squat Sotts press with PVC

30 second handstand hold practice

Shoulder Press (5@40%, 5@50%, 5@60%, 3@70%, 3@80%, 3+@90%)))

Metcon (4 Rounds for reps)

Emom 24 min

Min 1: 2-3 rope climbs

Min 2: 8-10 hspu

Min 3: 100-200ft Bear crawls

Min 4: 10-12 Toes-to-Bar

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