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CrossFit Stumptown – CrossFit

Therapydia dynamic warm up (No Measure)

10 Hollow rocks

10 Supermans

10 Pull ups

10 push ups

Wall quad stretch 30 sec each side

Walking lunge with rotation 50 ft

Lateral lunge stretch 50 ft

Prison squat broad jump 50 ft

PVC pipe pass throughs 10 times each palms facing backwards and forwards

10 PVC pipe OH Wall squat therapy

Metcon (Time)

2k row time-all out effort

(goal is under 7 min for men and under 8 for women)

–time cap 10 min

Rest 5 min then…..

Metcon (Time)

For time:

1 mile run

Metcon (AMRAP – Reps)

Tabata bottom to bottom squats

Metcon (Time)

1 mile run

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