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 (Time)

A. Partner wod

20 alternating rounds of:

10 Ground to oh with plate (45/25)

10 Deficit push-ups (45)

5 Plate get ups (45/25)

Metcon (No Measure)

B. Core work

4 rds of:

10 hollow rocks

10 v ups

10 Russian twist (20/14)

10 sec hollow rock hold

Rest one min between rds