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 (Time)

“Tailpipe”

With a partner,

–3 Rounds each

One person 250m Row

While One person Double KB Front Rack (53/35)

–One partner hold and one partner row, then switch

Metcon (No Measure)

EMOM 24 Alternating

Min 1: 12 DB/KB Walking Lunges (Heavy)

Min 2: 200/150M Row

Min 3: 10-12 KB Weighted Sit-ups (53/35)

Min 4: 10-15 Cals on Bike