Wednesday

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 (3×5@75-85%)

Metcon (Time)

5 rounds for time of:

11 body-weight back squats (rack ok)

400m run

–25 min time cap