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Friday

12
Oct

Friday

CrossFit Stumptown – CrossFit

Therapydia dynamic warm up (No Measure)

50 ft inchworm

10 Hollow rocks

10 Supermans

10 Pull ups

10 push ups

Walking lunge with rotation 50 ft

Lateral lunge stretch 50 ft

5 deep squat progressions

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

Wall quad stretch 30 sec each side

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
Rest 5 minutes.

Metcon (Time)

21-15-9

Thrusters 95/65

HSPU

Wall Balls 20/14
Rest 5 minutes.

Metcon (Time)

800m Run

40 Cals on Rower

20 Burpees Over the Rower

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