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)

A. Emom: 24 min

Min 1-10 deadlifts (185/135)(225/155)

Min 2-15 burpees

Min 3-20 kbs 53/35

Min 4-25 double unders

B. 1 Mile run cash out

Running clock—once the emom is over the run starts immediately. If you hit the 25 du on the last round before the time runs out you may go out for your run and get a head start 🙂