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

Metcon (AMRAP – Rounds and Reps)

Amrap 20

60 Thrusters (95/65)

30 Burpees

60 evil wheels

30 Burpees

60 lateral jumps over PVC (24/20)

30 Burpees

-Split the 60s….

-All Burpees do together 🙂