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Thursday

19
Jan

Thursday

CrossFit Stumptown – CrossFit

Warm-up (No Measure)

Therapydia Thursday warm up

250 m on rower or 15 cal on Airfit

Walking lunge with PVC pipe OH rotate x 50 ft

Lateral lunge with PVC pipe OH x 50 ft

Inchworm x 50 ft

Spiderman stretch x 50 ft

10 burpees

10 push ups

10 pull ups

10 pass throughs

10 Prone PVC pipe OH press

10 bottom of squat Sotts press with PVC

Bench Press (5×5 bench at 80% of 1rm (5 strict pull-ups in betw)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min 


20 Wall Ball (20/14) (10/9′) 


15 cal bike/row/erg 


10 HSPU or 5 wall walks (members choice)