CrossFit Stumptown – CrossFit

Therapydia Overhead Squat Prep (No Measure)


Rower 250 m

50ft Sumo stance inch worms

10 T/S Extension hanging from bar

5 strict knees to elbows

10 push ups

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

10 reps Prone floor PVC press

10 reverse lunge and twist

5 Wall facing PVC pipe OH squat

Snatch/OHS complex (3+3+3×5 (build over those sets) )

Power snatch+snatch push press+overhead squat

Metcon (AMRAP – Rounds and Reps)

Amrap: 15

200m run

20 abmat sit-ups

10 oh squats (95/65)