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Wednesday

19
Sep

Wednesday

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

Back Squat

Set 1: 5 x 70% Set 2: 3 x 80% Set 3: 1 x 90% Sets 4-6: 1 x 90%+

Metcon (Time)

3 Rounds for Time:

10 Deadlift (225/155)

20 Ring rows

Immediately followed by 200m Farmers Carry (heavy) (db or kb)

-time cap top of hour

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