13
Jan
Friday
CrossFit Stumptown – CrossFit
Dynamic Warm-up (No Measure)
Three Laps
Knee Grabs
Russian Kicks
Dynamic Walk
Alternate Toe Touches
Prison Walk
Over/Under the Hurdle
Carioca
Lunge and Twist
Bear Crawl
Crab Walk
Inch Worm
Spiderman Walk
Metcon (AMRAP – Reps)
5 rds–1 min per round (max reps) 1 min rest in between rounds
1 Calories on bike or rower
2 Wall balls 20/14–10/9
3 Hang power cleans 95/65
4 Shuttle down and backs (50 ft)