Monday

CrossFit Stumptown – CrossFit

Warm-up (No Measure)

Therapydia 7/11/16

200 m run

10 Hollow rocks

10 Supermans

10 jumping jacks

Inchworms 50 ft

Russian kicks 50 ft

10 PVC pass throughs

10 wall squat therapy with PVC pipe (BS/FS/OHS)

10 Sotts press with PVC pipe

30 second hang from pull-up bar (active shoulder)

30 second handstand hold (best progression)

Back Squat (5@ 40%, 50% and 60%)

Metcon (Time)

12.11.10.9.8.7.6.5.4.3.2.1-pullups

1.2.3.4.5.6.7.8.9.10.11.12-ring pushups