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Tuesday

13
Sep

Tuesday

CrossFit Stumptown – CrossFit

Therapydia Jerk warm up (No Measure)

250 m on rower or 10 cal on Airfit

Walking lunge x 50 ft

Inchworm x 50 ft

Spiderman stretch x 50 ft

Side lunge 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

Jerk Balance (5×3 (work up to a heavy))

Metcon (No Measure)

3 Sets not for time:

10-20 ring dips

10-20 toes to bar

1 min rest

12 min time cap

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min of:

20 shoulder to oh (95/65)

20 KBS (53/35)