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


Lunge and Twist

Bear Crawl

Crab Walk

Inch Worm

Spiderman Walk

Bench Press (10 min to find a heavy bench/floor press)

Metcon (Weight)


Emom 24 min

Min 1: 3 Strict Press + 2 Push Press + 1 Jerk–Build to heavy.

Min 2: 20-30 double unders

Min 3: 8-10 knees to elbow

Min 4: 10-12 Plate ground 2 Overhead (45/25)