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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

Push Press (Take 15 minutes to work up to a 5RM )

Metcon (3 Rounds for reps)

5 Rounds for Max Reps:

20s Pull-ups

Rest 40s

20s Wall walks

Rest 40s

20s Sit-ups

Rest 40s

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