9
Jul
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)