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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

Power Snatch (3 position x 5 sets (ground, knee, high hang))

Metcon (3 Rounds for reps)

EMOM 12 Alt Min:

Min1: Max Rep Alt DB Snatch (heavy)

Min2: Max Rep Situps

Min3: Max Rep Muscle ups (bar or ring)

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