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CrossFit Stumptown – CrossFit

Therapydia squat prep (No Measure)

250m row

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 Wall facing PVC pipe OH squat

60 second FLR hold

30-60 second handstand practice

5 Deep squat progression

Back Squat (Take 15 minutes to work up to 1rm)

Metcon (AMRAP – Rounds and Reps)

Death my wall balls 20/14

*minute 0-1: 1 wall ball, Minute 1-2: 2 wall balls, minute 2-3: 3 wall balls…

**Go until you can not complete the desigated number with in the minute.

***If you die before 20 minutes, drop down by 5 reps and start working way back up untill the 20 minutes are up.

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