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Friday

12
Jul

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%, 50@50%, 3@60%, 3@70%, 3@80%, 3+@90%)

Metcon (AMRAP – Reps)

Every 4 min for 20:

12 Wall Ball (20/14)

6 Box-Facing Burpee Box Jump Overs (24/20)

12 Wall Ball

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