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CrossFit Stumptown – CrossFit

Therapydia dynamic warm up (No Measure)

10 Hollow rocks

10 Supermans

10 Pull ups

10 push ups

Wall quad stretch 30 sec each side

Walking lunge with rotation 50 ft

Lateral lunge stretch 50 ft

Prison squat broad jump 50 ft

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

10 PVC pipe OH Wall squat therapy

Metcon (No Measure)

3 Sets Not For Time:

Banded Good Mornings x20

Single Arm DB Row x 5 each side

Metcon (Time)

4 rds for time:

100ft bear crawls

20 cal on row/bike/erg

20 wall balls 20/14 10/9′

100ft walking lunges