CrossFit Stumptown – CrossFit

Therapydia squat prep (No Measure)

250m row

50 ft Inchworm

50 ft Lunge and twist stretch

50 ft Lateral lunge stretch

50 ft Prisoner squat with pause

PVC pipe shoulder ER stretch 30 sec each

10 PVC pipe OH squat against the rig

20-30 second FLR hold


Back squat 5 x 3 @75-80%

Metcon (4 Rounds for reps)

Tabata this….

Kbs (53/35)

Box jumps (24/20)


Wall balls (20/14-10/9′)

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.