Monday

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 Wall facing PVC pipe OH squat

20-30 second FLR hold

Back Squat (1×5@70, 1×5@80, 1×2@85, 1×3@90, 1×1@100)

Front Squat (1×5@65, 1×5@75, 1×4@80, 1×4@85)

Metcon (10 Rounds for reps)

EMOM 10 Minutes Alternating

Min1: 15 Burpees

Min2: 15 Thrusters 75/55