Memorial Day is this Monday May 29th. Like always, we will be doing Murph as the WOD. There will be one class time at 10am. If you have not done Murph, or don’t know the story, please look up his story or watch the movie “The Lone Survivor” ahead of time.
After everyone is done, we are all headed over to Migration Brewing to “recover”. Please be sure to at least stop by even if you don’t do the workout.
Looking forward to seeing everyone there!
CrossFit Stumptown – CrossFit
Therapydia Deadlift Prep (No Measure)
250 m row
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
10 Banded hip hinge deadlift drills with PVC pipe
Deadlift (5@40%, 5@50%, 3@60% Workout: 5@75%, 3@85%, 1+@95%)
10 hang cleans 155/105
20 Ring dips