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CrossFit Stumptown – CrossFit

Therapydia Front Squat Prep (No Measure)

200m run

50ft inch worms

10 PVC pass throughs

10 T/S Extension hanging from bar

10 kipping hips to bar

10 push ups

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

Back Squat (Hatch: WK2/DAY2)

Front Squat (Hatch: WK2/DAY2)

Metcon (AMRAP – Rounds and Reps)

Amrap 15 Min

5 bar muscle ups (10 kipping pull-ups)

10 toes to bar

15 kbs 53/35

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