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