Monday

CrossFit Stumptown – CrossFit

Therapydia Clean (No Measure)

2RNFT

Rower 250 m

Walking lunge with rotation 50 m

Spiderman stretch 50 m

Lateral lunge stretch 50 m

T/S extension hanging from bar 10

15 sec hang from pull up bar

Sotts press with PVC pipe front rack 10 reps, behind the neck 10 reps

Jumping squats 5 reps

Metcon (No Measure)

3×20 banded good mornings

3X15 dead bugs

3×20 supermans

Metcon (AMRAP – Rounds and Reps)

Amrap 20 min

200m run

2 rope climb

4 Burpees

6 hang cleans (155/105)