Monday

CrossFit Stumptown – CrossFit

Therapydia Warm up 5/12 (No Measure)

2 RNFT

Rower 250 m

Walking lunge with twist 50 m

Spiderman stretch 50 m

Lateral lunge stretch 50 m

15 sec hang from pull up bar

Wall OHS w/ PVC 10 reps

-Sotts press with PVC pipe front rack and behind the neck 10 reps each

-Jumping squats 5 reps

Back Squat (5@40, 5@50, 3@60, 5@65, 5@75, 5+@85)

Metcon (AMRAP – Reps)

Complete AMRAP 8 minutes of:

Max rep shoulder presses 95/65

Each time you break, perform 50 double-unders

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 8 minutes of:

15 toes to bar

30 air squats