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CrossFit Stumptown – CrossFit

Therapydia dynamic warm up (No Measure)

50 ft inchworm

10 Hollow rocks

10 Supermans

10 Pull ups

10 push ups

Walking lunge with rotation 50 ft

Lateral lunge stretch 50 ft

5 deep squat progressions

Prison squat broad jump 50 ft

PVC pipe pass throughs 10 times each palms facing backwards and forwards

10 Handstand hold practice

Wall quad stretch 30 sec each side

Metcon (Time)

For time

1000m row

50 Hang power cleans 135/95

25 hspu

Metcon (No Measure)

Unbroken toes to bar (knee ups=mod

Metcon (No Measure)

3 Sets:

30s Russian Twist with Plate

Rest 30s

30s Left Side Plank

Rest 30s

30s Right Side Plank

Rest 3 min

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