Call Us: (971) 271-7167

Tuesday

20
Dec

Tuesday

Announcements

Holiday hours:
Dec-24th- reg classes (10 and 12)
Dec 25th- closed
Dec 26th-10 and 12 only

Dec 31-reg classes (10 and 12)
Jan 1- closed
Jan 2- reg classes

CrossFit Stumptown – CrossFit

Therapydia Jerk warm up (No Measure)

250 m on rower or 15 cal on Airfit

Walking lunge with PVC pipe OH rotate x 50 ft

Lateral lunge with PVC pipe OH x 50 ft

Inchworm x 50 ft

Spiderman stretch 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

Metcon (Time)

with a running clock complete:

3 rds:

7 ring rows

7 ring dips

immediately into:

3 rds:

21 toes-to-bars

21 kbs 53/35

100ft farmer’s carry (heavy)

28 box jumps 24/20

100ft farmer’s carry (heavy)

3 wall walks