CrossFit Stumptown – CrossFit

Therapydia Warm up (No Measure)

Rower 250 m

Walking lunge with twist 50 ft

Spiderman stretch 50 ft

Lateral lunge stretch 50 ft

15 sec hang from pull up bar

Wall facing OHS w/ PVC 10 reps

-Sotts press with PVC pipe front rack and behind the neck 10 reps each

-Jumping squats 5 reps

5 burpee pull ups

10 sec hand stand hold

10 PVC pipe pass through

Metcon (AMRAP – Rounds and Reps)

With a running clock for 20 min

Partner Fran


Thrusters 95/65


With time remaining time complete AMRAP of:

60 lateral pvc jump over 24/20

40 du

20evil wheels

-split reps with partner.