Saturday:
9:00am w/ coach Jenn K.

Warm Up:
250m row w/ arms
” arms & hips
” arms, hips & legs
Mob: bandy int shoulder
1 len spiderman
1 len inchworm w/ push-ups

WOD: 10 RFT
10 burpees
10 kb swings (1.5/1)
10 wall balls (20/14)

$$ Prowler – 5x heavy

Sunday:
Sunday Funday:

2:00pm CrossFit 101 w/ coach Steve
2:00 pm Oly w/ coach Troy
3:00pm Team Wod (all levels welcome) w/ coach Steve

*3:00 & 4:00 open gym available (work on extra mobility, goat, goals and progressions). — at CrossFit SW Portland.

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