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Thursday

3
Jan

Thursday

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

Front Squat (Work up to 1rm)

Metcon (AMRAP – Reps)

EMOM 24

Min 1 – 3 Thrusters (135/95) + 2 bar/ring Muscle Ups

Min 2 – 12 Burpees

Min 3 – 15 KBS 53/35

*mod for MU: 5 Chest-to-Bar Pullups/Pullups)

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