FYF

CrossFit Stumptown – CrossFit

Therapydia Warm up 7/8/16 (No Measure)

Rower 250 m or Airfit 10 cals

Inchworm 50 ft

Russian kicks 50 ft

Walking lunge with rotation 50 ft

Spiderman stretch 50 ft

Lateral lunge stretch 50 ft

10 T/S extension hanging from bar

10 pulll ups

Sotts press with PVC pipe front rack 10 reps, behind the neck 10 reps

10 Jumping squats

Deadlift

5@40%,5@50%, 3@60%, 5@75%, 3@85%, 1+@95%

Metcon (AMRAP – Rounds)

“Harper”

AMRAP 23

9 CTB

15 Power Cleans 135/95

21 Air Squats

400m run with plate 45/25