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

60 second FLR hold

Back Squat (1×5@60, 1×3@70, 1×2@80, 1×2@90, 1×1@95, 1×1@103)

Front Squat (1×5@60, 1×5@70, 2×5@75)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min


10 Box Jumps (24/20)


15 Wall Ball (20/14)(10/9′)