Call Us: (971) 271-7167

Wednesday

28
Dec

Wednesday

Announcements

Holiday hours:
Dec-24th- reg classes (10 and 12)
Dec 25th- closed
Dec 26th-10 and 12 only

Dec 31-reg classes (10 and 12)
Jan 1- closed
Jan 2- reg classes

CrossFit Stumptown – CrossFit

Therapydia shoulder to overhead prep (No Measure)

250 m row

20 Double Unders

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

Metcon (Weight)

Every 2 minutes for 10 minutes: 20 DB/KB Walking Lunges (as heavy as possible)

Metcon (AMRAP – Reps)

2 Sets: Against a 5 minute running clock, try complete:

400m Run

50 KB Swings 53/35

Max Rep Pullups

Rest 5 minutes between sets