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Wednesday

5
Sep

Wednesday

CrossFit Stumptown – CrossFit

Goat Work

Relearning the air squat

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

Metcon (Time)

For time:

18 power snatches 95/65

6 muscle ups/18 pull ups

15 power snatches 95/65

5 muscle ups/15 pull ups

12 power snatches 95/65

4 muscle ups/12 pull ups

9 power snatches 95/65

3 muscle ups/9 pull ups

*muscle ups can be bar or ring

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