CrossFit Stumptown – CrossFit
Therapydia Front Squat Prep (No Measure)
50ft inch worms
10 PVC pass throughs
10 T/S Extension hanging from bar
10 kipping hips to bar
10 KB or DB alternating strict press (moderately heavy)
10 Alt. Spiderman Lunge x 3 sec. holds each.
10 reverse lunge and twist
10 pause goblet squats 53/35
10 SL RDL with KB in opposite hand each leg
10 wall facing PVC pipe front rack squats
Front Squat (2×5,2×4,1×3. Move up in weight each set)
AirFit 2 Hell (5 Rounds for time)
In teams of 3-4. Each participant must complete each set of calories as fast as possible.