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)

“Deck of Cards”

Diamonds: burpees

Hearts: kettle bell swings(53/35)

Spades: wall balls(20/14)

Clubs: goblet squats(53/35)

Number represents repetitions (Face cards equal:10)

Aces: 200ft bear crawl

Score is however long it takes the whole class to finish.