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 (Time)

For time:

50 box jumps 24/20

50 walking lunges

25 hand release push-ups

Row 200

40 box jumps

40 walking lunges

20 hand release push-ups

Row 200

30 box jumps

30 walking lunges

15 hand release push-ups

Row 200

20 box jumps

20 walking lunges

10 hand release push-ups

Row 200

10 box jumps

10 walking lunges

5 hand release push-ups

Metcon (Time)

300 Second Ring FLR