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Wednesday

31
Jul

Wednesday

CrossFit Stumptown – CrossFit

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Therapydia Front Squat Prep (No Measure)

200 m run

50ft inch worms

10 PVC pass throughs

10 T/S Extension hanging from bar

10 kipping hips to bar

10 KB or DB alternating strict press (moderately heavy)

10 Alt. Spiderman Lunge x 3 sec. holds each.

10 reverse lunge and twist

10 pause goblet squats 53/35

10 SL RDL with KB in opposite hand each leg

10 wall facing PVC pipe front rack squats

Bench Press (Take 15 minutes to work up to a 1rm)

Metcon (Time)

5 rft of:

15 front squats (95/65)

15 bar facing burpees

-25 min time cap

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