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 – Reps)

20 Min AMRAP: (with a partner–split reps evenly but however you like)

20 Push press 155/105

20 Kbs (53/35)

20 Burpees

30 Push press 135/95

30 Kbs

30 Burpees

40 Push press 115/75

40 Kbs

40 Burpees

50 Push press 95/65

50 Kbs

50 burpees

Once you get done with the 50s you and your partner complete max rep double unders in the remaining time…..