CrossFit Portland

Posted on 3rd May by Xi Xia. No Comments

Warm Up
1) 3 rounds:
Jump Rope 90 sec
Shoulder Seq (2 drills per round)
2) Band Lat – 2 min/side

Mobility
Powell Raise: 2 x 8 @3010, rest doing:
Seal Stretch
Elbow rotations x 10/10 in pushup pos.

WOD
5 rounds for reps:
60 sec Wtd Chin-Ups 45/15lbs
30 sec rest
60 sec HSPU
30 sec rest
+
Rest 5 min when complete
+
AMRAP in 12′
15′ Rope Climb
15 HR Pushups



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