8
Jan
Tuesday
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)
4 rft:
12 hspu
8 strict pullups (bands allowed)
Metcon (Time)
For Time:
40 KB Swings 53/35
20 Pullups
30 KB Swings
15 Pullups
20 KB Swings
10 Pullups
10 KB Swings
5 Pullups