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Saturday

12
Jan

Saturday

CrossFit Stumptown – CrossFit

Therapydia Front Squat Prep (No Measure)

500m row

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 (Time)

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

50 Box Jumps (25 each)

20 Thrusters (10 each) (95/65)

Partners must run together, and may only start Box Jumps once both members are back at their station.

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