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 min

20 Thrusters 75/45

20 Box jumps 24/20

20 med ball partner sit-up

-split reps with partner to complete a round.

—–Then…immediately into

Metcon (Time)

30 wall walks for time*

(Break up however you like)

*partner holds plank while partner works