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Wednesday

21
Aug

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

Metcon (Time)

1 mile run then…

4 rds for time of

30 Box Jumps (24/20)

30 Wall balls (20/14)

Metcon (No Measure)

100 AbMat Sit-ups

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