CrossFit Stumptown – CrossFit
Therapydia squat prep (No Measure)
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 PVC pipe OH squat against the rig
20-30 second FLR hold
Back squat 5 x 3 @75-80%
Metcon (4 Rounds for reps)
Box jumps (24/20)
Wall balls (20/14-10/9′)
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.