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FYF

4
Jan

FYF

CrossFit Stumptown – CrossFit

Therapydia shoulder to overhead prep (No Measure)

200 m run or 15 cals on bike

20 Double Unders or 30 Jump double taps

10 Hollow rock

10 Supermans

Reverse Inchworm 50 ft

Spiderman stretch 50 ft

5 Strict pull ups

5 Wall Squats (toes to wall)

10 PVC pipe pass throughs

10 bottom of squat Sotts press with PVC

Wall quad stretch 30 seconds each

30 second handstand hold practice

Metcon (Time)

3 Rounds for Time:

30 KB Overhead Walking Lunges (53/35) (15 reps each arm)

15 Pullups

400m Run

Directly into:

10 Rounds for Time:

10 cal Row/Assault Bike

10 evil wheels

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