Tuesday

CrossFit Stumptown – CrossFit

Junkyard Dog (No Measure)

The junk yard dog warm up consist of 2 parts, each done with a partner. Part 1: Partner A sits on the deck with his arms to the side(parallel to the deck)and legs out front touching each other. Partner B starts behind partner A, jumps over arm 1, turns 90 degrees, jumps over the legs, turns 90 degrees and jumps over arm 2, then turns 180 degrees and repeats going the opposite direction…this is 1 rep. Perform this 5 times, then switch. Part 2: Partner A gets on his hands and knees, and partner B jumps over partner A. At this time partner A pikes up and partner B low crawls under partner A…this consist of 1 rep. Perform this 5 times, then switch.

Also, for a visual example, you can google “junk yard dog” and see numerous videos.

Metcon (Time)

2 rds

50 Push press (45/35)

50 box jumps (24/20)

50 Burpees

50 Abmat sit-ups