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CrossFit Stumptown – CrossFit

Therapydia dynamic warm up (No Measure)

10 Hollow rocks

10 Supermans

10 Pull ups

10 push ups

Wall quad stretch 30 sec each side

Walking lunge with rotation 50 ft

Lateral lunge stretch 50 ft

Prison squat broad jump 50 ft

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

10 PVC pipe OH Wall squat therapy

Bench Press (15 min to work up to a heavy single )

Metcon (Time)

100 cal row (10 min time cap)

Metcon (Time)

400m farmer carry

each hand (heavy) dumbbell or kb

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