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Wednesday

30
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 + Push Jerk+ Push Press

Push Press + Push Jerk+ Push Press (1+1+1) x 4

Power Clean (2×3, 2×2,2×1 Move up in weight but stay light-ISH)

Metcon (Time)

For Time:

15-12-9 reps for time of:

power cleans 135/95

thrusters 135/95

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