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Thursday

10
Dec

Thursday

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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

(No Measure)

SKILL TRANSFER EXERCISES:

1. Snatch Push Press x 5

2. Behind The Neck Jerk x 5

3. Overhead Squat x 5

(2 sets. Slow and controlled)

Overhead Squat (5@40%, dosage 5@50%, side effects 3@60%, 5@65%, 5@75%, 5+@85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

5 Box Jumps 30/24

10 Push-ups

15 Wall Balls 20/14

20 Double Unders