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Monday

26
Nov

Monday

CrossFit Stumptown – CrossFit

Therapydia Snatch Warm up (No Measure)

250 m row or 15 Cal on Airfit

Banded prom king/queen neck stretch 30 secs to 1 minute each side

10 PVC Pass throughs

10 Prone PVC Behind the neck press

10 Hands and knees sprinkler

10 Pull ups

10 Spiderman stretch

10 Mountain Climbers

10 Jumping lunge

10 Lateral lunge stretch

10 Wall facing PVC pipe OHS

10 PVC pipe snatch balance

1 power snatch, 1 overhead squat, 1 hang squat snatch (Take five set to work up to a heavy)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

10 hangs power snatches 95/65

5 Muscle-ups (bar/ring)

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