Thursday

CrossFit Stumptown – CrossFit

Warm-up

Therapydia warm up

7/14/16

2 RNFT

10 PVC pipe pass throughs

10 PVC pipe reverse grip pass throughs

Jumping pull up hold 10-30 seconds at highest position

10 perfect push ups

10 Wall squats (Toes as close as possible to wall, don’t turn out feet greater than 45 degrees)

10 Air squats with arms in OH position

10 PVC pipe good mornings

10 Alligator rolls

https://m.youtube.com/watch?v=48ohDC3Ceyk

Bench Press (5@40%, 50%, 60%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 Bar MU

10 Goblet Squats 53/35

15 KBS 53/35