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Wednesday

17
Apr

Wednesday

CrossFit Stumptown – CrossFit

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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 (No Measure)

EMOM 18 Alt Min:

Min1: Alt DB/KB Lunges x 12 (6 each leg)

Min2: Hollow Rocks x 30-40s

Min3: Tall Box Jumps x 5 (30/24)

Metcon (Time)

For Time:

30 Deficit Pushups (2-45lb plates)

40 Pullups

50 KB Swings (53/35)

60 Abmat Situps

70 Burpees onto a 45# plate

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