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)

25 minute AMRAP of

5 Pull-Ups

10 Box Jump 24/20

15 Sit-ups

400 Meter Run

Partner A gets as far into the AMRAP while partner B runs the 400. When partner B gets back they pick up where partner A left off while partner A runs. Etc.