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CrossFit Stumptown – CrossFit

Therapydia dynamic warm up (No Measure)

50 ft inchworm

10 Hollow rocks

10 Supermans

10 Pull ups

10 push ups

Walking lunge with rotation 50 ft

Lateral lunge stretch 50 ft

5 deep squat progressions

Prison squat broad jump 50 ft

PVC pipe pass throughs 10 times each palms facing backwards and forwards

10 Handstand hold practice

Wall quad stretch 30 sec each side

Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters or Row 500 Meters

5 Pull-Ups

10 Thrusters (75/55 lbs)

15 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

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