Tuesday

CrossFit Stumptown – CrossFit

Warm-up (No Measure)

Therapydia Thruster warm up
2 RNFT

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

10 T/S extension from bar

10 Goblet pause squat

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

Jumping squats 5 reps

Back Squat (5@40, 5@50, 3@60, 5@65, 5@75, 5+85)

Moose (Time)

For Time

1000 meter Row, Buy In

Then 10 Rounds of:

7 Bar Facing Burpees

3 Thrusters (95/65 lbs)

Then:

1200 meter Run, Buy Out with med ball (20/14 lbs)