11
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 – Rounds and Reps)
AMRAP 15 Minutes:
50 Double Unders
10 HSPU
10 Toes-to-Bar
Rest 5 min then….
Metcon (Time)
3 Rounds for Time:
20 cal
20 Medball Situps (20/14)
20 hand release pushups