3
Jan
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
20-30 second FLR hold
Back Squat (1×6@70, website like this 1×6@80, link 1×3@90, 1×2@95)
Front Squat (1×5@65, 1×4@75, 2×4@80)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Min
10 Dips
15 Push presses 95/65
20 Situps