CrossFit Stumptown – CrossFit

Therapydia Deadlift Prep (No Measure)

50 DU

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 candlesticks to bottom of squat

Back Squat (1×5@60, 1×5@65, 1×5@70, 1×5@75)

Front Squat (1×5@60, 1×5@65, 2×5@70)

Metcon (AMRAP – Rounds and Reps)

Death by Burpee + Dealift ladder.


For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.