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CrossFit Stumptown – CrossFit

Therapydia squat prep (No Measure)

25 cals on bike or 15 on rower

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 Wall facing PVC pipe OH squat

60 second FLR hold

30-60 second handstand practice

5 Deep squat progression

Back Squat (5×3@85% (add weight from last week))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

100ft bear crawl

20 kb swings 53/35

30 walking lunge steps w/ kb in front rack

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