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CrossFit Stumptown – CrossFit

Therapydia Warm up (No Measure)

Rower 250 m

Walking lunge with twist 50 ft

Spiderman stretch 50 ft

Lateral lunge stretch 50 ft

15 sec hang from pull up bar

Wall facing OHS w/ PVC 10 reps

-Sotts press with PVC pipe front rack and behind the neck 10 reps each

-Jumping squats 5 reps

5 burpee pull ups

10 sec hand stand hold

10 PVC pipe pass through

Metcon (Weight)

Emom: 12

Odd: 5 jerks (split or push)

Even: 5 tall box jumps, rx or seated

As heavy as possible…..

Metcon (Time)

3 Rounds for Time:

30 KB Swings 53/35

30 weighted situps w/kb

30 Goblet Squats w/kb

–20 min time cap