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CrossFit Stumptown – CrossFit

Therapydia Thruster Warm up 1/25/2016 (No Measure)

2 RNFT

-Rower 250 m

-Walking lunge with twist 50 m

-Spiderman stretch 50 m

-Lateral lunge stretch 50 m

-T/S extension over MB with 10-15# plate

-15 sec hang from pull up bar

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

-Jumping squats 5 reps

Front Squat (5@40% 5@50 3@60 5@65 5@75 5+85)

Fran (Time)

21-15-9
Thrusters, pharm 95# / 65#
Pull-ups

Metcon (No Measure)

Core: 200 Russian twist (AHAP)