Call Us: (971) 271-7167

FYF

21
Dec

FYF

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 Handstand hold practice

Wall quad stretch 30 sec each side

The 12 Days of Christmas (Time)

Barbell–Rx-95/65, Rx+135/95)

–time cap top of hour, no exceptions–

1 snatch

2 c2b Pullup (Rx+ 2 muscle ups)

3 toes to bar

4 box jumps 24/20 (Rx+30/24)

5 hang power cleans

6 hand release push-ups

7 wall ball 20/14-10/9′

8 Burpee

9 kbs 53/35 (Rx+ 70/53)

10 goblet walking lunges

11 push jerk

12 oh squat

Leave a Reply