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Tuesday

22
Dec

Tuesday

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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

Deadlift (5@40 5@50 3@60 5@75 3@85 1+@95)

Movement Prep: Shoulders to Overhead (No Measure)

4 Shoulder Press + 3 Push Press + 2 Power Jerks + 1 Split Jerk x 2-3 sets (Bar only)
General Focus: Intensity, view Accuracy, Stability.

Metcon (Time)

3 Rounds for time:

9 Jerks (185/135)

12 Box Jumps (30/24)

15 KBS (70/53)

*Scaled weights: (155/105)(135/95)(115/75)