Wednesday

Announcements

Its Happy Hour Time!!!
When: Friday 8/12
Time: 6:30pm
Where: Pay Dirt
2724 NE Pacific
Portland, OR 97232
(inside the Zipper building, at NE 28th and NE Sandy)
After Pay Dirt we will be heading across the street to Church and then to Century Bar.
BE THERE!!!

CrossFit Stumptown – CrossFit

Therapydia squat prep (No Measure)

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 pull ups

PVC pipe shoulder ER stretch 30 sec each

20-30 second FLR hold

Back Squat (5@40, 5@50, 5@60)

Metcon (Time)

For Time

100 double unders (2x)

75 oh walking lunges (45/25)

50 box jumps (30/24)

25 front squats (135/95)

Metcon (Time)

300 Second FLR