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Friday

10
May

Friday

CrossFit Stumptown – CrossFit

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CFST Warm-up (No Measure)

200m Run

15 Hollow Rocks

15 Arch Rocks

10 Pull-ups/Ring Rows

10 Push-ups

10 Reverse Lunge/Twist

10 Pass Through

10 Squat Therapy

x2

Shoulder Press (5@65%, 5@75%, 5+@85% (% is taken from 90% of 1RM))

Metcon (Time)

FYF

4 man team

10k

-250m alternate

(After each 250 perform the below exercises-you will cycle through this twice)(total of 10 rounds essentially)

1st/6th = 20 burpees

2nd/7th = 5 wall walks

3rd/8th = 200m run

4th/9th = 20/15 cals on the bike (small screen-12/9)

5th/10th = 100ft lunges

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