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CrossFit Stumptown – CrossFit

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Therapydia Front Squat Prep (No Measure)

400 m run

50ft inch worms

10 PVC pass throughs

10 T/S Extension hanging from bar

10 kipping hips to bar

10 KB or DB alternating strict press (moderately heavy)

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

Metcon (3 Rounds for reps)

3 Sets:

Weighted Pullups x3

Bw Strict Pullup x Max Reps

L-Sit Hold 30s holds on rig or rings

Rest 1 min

Metcon (Time)

For Time:

20 Front Squats (135/95)

25 Toes-to-Bar

30 Shoulder-to-Overhead (135/95)

25 Toes-to-Bar

20 Front Squats

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