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

Snatch Complex (Twke 5 sets to work up to a heavy)

Snatch pull+high hang sq snatch+hang sq snatch

Metcon (Time)


15 C2B Pull-ups

10 Ring Push-ups

400m Run