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Saturday

19
Jan

Saturday

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)

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Toes-to-Bar

12 Gobblet Squats (32/24 kg)

15 Calories

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 gobblet squats, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

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