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Friday

5
Oct

Friday

CrossFit Stumptown – CrossFit

Therapydia Front Squat Prep (No Measure)

200m run

50ft inch worms

10 T/S Extension hanging from bar

10 PVC pass throughs

10 push ups

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

Everyday Warrior 2017 Workouts (RX) (Time)

Part 1 – 12 minute CAP

On a Running clock complete:

2 Rounds of

4 Deadlift 225/155

28 Wallballs 20/14

20 Box Jump Overs, 24/20 inches (All divisions)

14 Hand Stand Push Ups

Everyday Warrior 2017 Workouts (Scaled) (Time)

Part 1 – 12 minute CAP

On a Running clock complete:

2 Rounds of

4 Deadlift 15/95

28 Wallballs 20/10 (9′)

20 Box Jump Overs, 24/20 inches (All divisions)

14 Hand Release Push-ups

Everyday Warrior 2017 Workouts PT 2 (Weight)

Part 2 – 12 minute CAP

At 12 min on the clock

Find a Max Squat Clean

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