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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 PVC pipe OH squat against the rig

20-30 second FLR hold

Back Squat (5×3@80%)

Metcon (3 Rounds for reps)

Against a 6 min running clock, approved perform:

100 Double Unders (2x)

25 Chest-to-Bar Pullups

Max Rep Burpees

Rest 1 minute between sets for a total of 3 sets.