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Friday

14
Sep

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

Metcon (AMRAP – Reps)

Part #1

In a 4:00 Window:

400 Meter Run

15/12 Calorie

15 Hang Power Cleans (95/65)

Max Lateral Burpees over bar in time remaining.

Rest 4:00

Metcon (AMRAP – Reps)

Part #2

In a 4:00 Window:

400 Meter Run

12/9 Calorie

12 Hang Power Cleans (125/85)

Max Lateral Burpees over bar in time remaining.

Rest 4:00

Metcon (AMRAP – Reps)

Part #3

In a 4:00 Window:

400 Meter Run

9/6 Calorie

9 Hang Power Cleans (155/105)

Max Lateral Burpees over bar in time remaining.

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