CrossFit Stumptown – CrossFit

Warm-up (No Measure)

Therapydia Thruster prep


250m row

50 ft Inchworm

50 ft Lunge and twist stretch

50 ft Lateral lunge stretch

10 wall squat therapy with pause at bottom

10 burpee broad jump

PVC pipe drill against rig (Behind the neck press, BS, Sotts press, OHS)

PVC pipe shoulder ER stretch 30 sec each

20-30 second FLR hold

Back Squat (Take 15 min to establish a heavy back squat )

Metcon (Time)

Five rounds for time of:

20 Thrusters (75/45)

30 KBS (53/35)

40 Double-unders