Tuesday

Announcements

Holiday hours:
Dec-24th- reg classes (10 and 12)
Dec 25th- closed
Dec 26th-10 and 12 only

Dec 31-reg classes (10 and 12)
Jan 1- closed
Jan 2- reg classes

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)

800m run

70 KB Swings (53/35)

60 wall balls (20/14) (10/9′)

50 weighted abmat sit-ups (kb)

40 pvc jump overs (24/20)

30 calorie row/bike/erg

200 double unders

10 Mu (mod-10 pull-ups/10 dips