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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 PVC pipe OH squat against the rig

20-30 second FLR hold

Back Squat (Work up to 5RM)

Back Squat (Take 20% of and go for max reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

25 yard walking oh lunges 45/25

10 power snatches 115/75