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CrossFit Stumptown – CrossFit

Therapydia squat prep (No Measure)

250m row

50 ft Inchworm

50 ft Lunge and twist stretch

50 ft Lateral lunge stretch

50 ft Prisoner squat with pause

PVC pipe shoulder ER stretch 30 sec each

10 PVC pipe OH squat against the rig

20-30 second FLR hold

Back Squat (work up to a heavy 5rm)

Back Squat (Take 20% off for max reps)

Shoulder Press (Takes 5 sets to work up to a heavy 3 reps)

Metcon (AMRAP – Reps)

For time: 14 min time cap to get as far as you can of:

10 rds

5, visit this site 6,7,8,9,10,11,12,13,14– chin ups

Follow each set of chin ups with 25 yards (75 feet) of walking lunges (25lbs in each hand for men/15 in each for women)