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Friday

5
Jul

Friday

CrossFit Stumptown – CrossFit

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Therapydia Front Squat Prep (No Measure)

400 m run

50ft inch worms

10 PVC pass throughs

10 T/S Extension hanging from bar

10 kipping hips to bar

10 KB or DB alternating strict press (moderately heavy)

10 Alt. Spiderman Lunge x 3 sec. holds each.

10 reverse lunge and twist

10 pause goblet squats 53/35

10 SL RDL with KB in opposite hand each leg

10 wall facing PVC pipe front rack squats

Bench Press (5@40%, 5@50%, 3@60%, 5@65%, 5@75%, 5+@85%)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (AMRAP – Reps)

Tabata This:

Alternating movements of:

Hollow Rocks

Arch Rocks

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