WOD

Saturday

CrossFit Stumptown – CrossFit Dynamic Warm-up (No Measure) Three Laps Knee Grabs Russian Kicks Dynamic Walk Alternate Toe Touches Prison Walk Over/Under the Hurdle Carioca Lunge and Twist Bear Crawl Crab Walk Inch Worm Spiderman Walk Metcon (AMRAP – Rounds and Reps) You go
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Friday

CrossFit Stumptown – CrossFit Therapydia Jerk warm up (No Measure) 250 m on rower or 15 cal on Airfit Walking lunge with PVC pipe OH rotate x 50 ft Lateral lunge with PVC pipe OH x 50 ft Inchworm x 50 ft Spiderman stretch x 50 ft 10 burpees 10 push ups 10 pull ups 10 pass throug
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Thursday

CrossFit Stumptown – CrossFit Warm-up (No Measure) Therapydia Thursday PVC pipe warm up 20 PVC pipe pass throughs 20 PVC pipe V ups 20 PVC pipe wall facing squats 20 burpees over PVC pipe 20 PVC pipe thrusters 20 walking lunges with rotation PVC pipe OH Bench Press (5×3 (ad
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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 50 ft Prisoner squat with pause PVC pipe shoulder ER stretch 30 sec each 10 Wall facing PVC pipe OH squat 60 second FLR hold Deadlif
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Tuesday

CrossFit Stumptown – CrossFit Therapydia dynamic warm up (No Measure) 10 Hollow rocks 10 Supermans 10 Pull ups 10 push ups Wall quad stretch 30 sec each side Walking lunge with rotation 50 ft Lateral lunge stretch 50 ft Prison squat broad jump 50 ft PVC pipe pass throughs 10 tim
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Monday

CrossFit Stumptown – CrossFit Therapydia shoulder to overhead prep (No Measure) 250 m row 20 Double Unders 10 Hollow rock 10 Supermans Reverse Inchworm 50 ft Spiderman stretch 50 ft 5 Strict pull ups 5 Wall Squats (toes to wall) 10 PVC pipe pass throughs 10 bottom of squat Sotts
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sunday

CrossFit Stumptown – CrossFit CFST Warm-up (No Measure) 200m Run 15 Hollow Rocks 15 Arch Rocks 10 Pull-ups/Ring Rows 10 Push-ups 10 Reverse Lunge/Twist 10 Pass Through 10 Squat Therapy x2 Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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Sunday

CrossFit Stumptown – CrossFit Dynamic Warm-up (No Measure) Three Laps Knee Grabs Russian Kicks Dynamic Walk Alternate Toe Touches Prison Walk Over/Under the Hurdle Carioca Lunge and Twist Bear Crawl Crab Walk Inch Worm Spiderman Walk Metcon (Time) Revised 4 Rounds For Time: Roun
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Friday

CrossFit Stumptown – CrossFit Dynamic Warm-up (No Measure) Three Laps Knee Grabs Russian Kicks Dynamic Walk Alternate Toe Touches Prison Walk Over/Under the Hurdle Carioca Lunge and Twist Bear Crawl Crab Walk Inch Worm Spiderman Walk CrossFit Games Open 16.4 and 17.4 (AMRAP R
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