23
Dec
Friday
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
CFST Warm-up #2 (12 minutes) (No Measure)
2 rounds of:
10 cal Airfit or 250m row
10 Push-ups
10 Supermans
10 Hollow Rocks or Zombie Sit-ups
5 Reverse Lunge Twist Left/Right
5 Side Lunge Left/Right
10 Air Squats
10 Double Unders (20 Single Unders)
Metcon (Time)
“12 days of Christmas”
(Barbell–Rx-95/65, Rx+135/95)
–time cap top of hour, no exceptions–
1 snatch
2 c2b Pullup (Rx+ 2 muscle ups)
3 toes to bar
4 box jumps 24/20 (Rx+30/24)
5 hang power cleans
6 hand release push-ups
7 wall ball 20/14-10/9′
8 Burpee
9 kbs 53/35 (Rx+ 70/53)
10 goblet walking lunges
11 push jerk
12 oh squat