CrossFit Stumptown – CrossFit

Therapydia Deadlift Prep (No Measure)


250 m row

10 PVC pipe Good morning

Inchworms 50 ft

Russian kicks 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

Deadlift (Take 15 minutrs to establish 1RM)

Metcon (AMRAP – Reps)

3 rds: fight gone bad style

1 min each round-max reps, 1 min rest between rounds:

Box jumps

Toes to bar

Row/bike for cal

Walking lunges

Deadlifts (135/95)