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Wednesday

17
Oct

Wednesday

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

3 position power clean (ground, below knee, mid thigh)

5 sets (build to a heavy)

Metcon (Time)

3 rds for time of:

10 clean and jerks 135/95

50 double unders

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