Wednesday

CrossFit Stumptown – CrossFit

Therapydia #1 (No Measure)

2 Rounds NFT

200 m run

Thoracic extension on FR or MB 10 reps

Inchworms 50 ft

PVC pipe good mornings x 10

Russian kicks 50 ft

Spiderman stretch 50 ft

Bottom of squat hold for 30 seconds

Walking lunge with rotation 50 ft

Jumping squats x 10

Bench Press (5@40, 5@50, 3@60, 3@70, 3@80, 3+@90)

Metcon (Time)

Chipper

For Time:

100 Burpees

80 Box Jumps (24/20)

60 KB Swings (53/35)

40 Chest to Bar Pull-ups

20 cals on AirFit/Rower/Ski-erg