Wednesday

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

Deadlift (15 minutes to work up to a 5rm)

Metcon (Time)

3 rds

400m run/ 500m row/ 30-50 cal bike

21 body weight deads

12 box jumps 24/20