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Tuesday

29
May

Tuesday

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 (5@40, 5@50, 5@60)

Shoulder Press (5@40, 5@50, 5@60)

Rock (3 Rounds for calories)

3 – 5:00 Rounds

10 – Power Cleans 135/95 lbs

12 – Burpees

14 – Box Jumps 24/20″

20 – Sit ups

Max Cals

Rest 1 min

Once all reps are complete, use the remainder of the 5:00 minutes to Row/Bike/Ski for a max cals and then rest 1 minute. The cals completed is your score for that round. The total cals for all 3 rounds is your score for the WOD.

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