Wednesday

CrossFit Stumptown – CrossFit

Therapydia Front Squat Prep (No Measure)

40 DU

200m run

50ft inch worms

10 T/S Extension hanging from bar

5 strict knees to elbows

10 push ups

10 Alt. Spiderman Lunge x 3 sec. holds each.

10 reps Prone floor PVC press

10 reverse lunge and twist

10 pause goblet squats 53/35

Back Squat (1×5@60%, 1×5@65%, 2×5@70%, )

Front Squat (1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%)

Metcon (Time)

6 Rds for Time:

50 ft shuttle x6 (300ft)

5 Front Squats (185/125)

10 Toes-to-Bar

–15min time cap