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Monday

4
Jan

Monday

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

Front Squat (5@40, information pills 5@50, hospital 3@60, information pills 5@65, 5@75, 5+@85)

Metcon (Time)

Three Rounds

15 Thrusters 95/65

12 Ring Dips

10 Jumping Alt Lunges (ea. leg)

Metcon (No Measure)

Skill

5-4-3-3-2-1

Hollow Rocks

Arch Rocks

*Transition from each movement immediately with no assistance from the arms.