Monday

CrossFit Stumptown – CrossFit

Therapydia Deadlift Prep (No Measure)

50 DU

400 m run

10 PVC pipe Good morning

Inchworms 50 ft

Knee grab dyno walk with russian kick 50 ft

Spiderman stretch 50 ft

Wall facing OHS w/ PVC 10 reps

Jump Squats 10 reps

10 Push ups

Wall quad stretch 30 seconds each side

Deadlift (5@40, 5@50, 3@60, workout: 3@70, 3@80, 3+@90)

Metcon (No Measure)

3 Sets Not for Time:

Strict Pullups or Ring rows x 5-10

Rest 30s

Wall Walks x 2-4

Rest 30s

Hollow Hold x 30-60s

Rest 60s

*this shouldn’t take more than 12-15 min–

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min

5 Power Cleans 155/105

10 HSPU (no more than 2 abmats for hspu–z press would be more appropriate)