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Wednesday

23
Jan

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

30 second handstand hold practice

Push Press (5×3. Work up to a triple, but no fails.)

Halting Clean deadlift + Clean

Halting Clean deadlift + Clean: (1+2)x 5 @ 65-70% of best clean

Metcon (Time)

5 rds:

12 wall balls 20/14

9 hang cleans 135/95

6m handstand walks

*alt hs walk=10 sh. taps, hs holds, z press ect.

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