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CrossFit Stumptown – CrossFit

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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)

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

800m Run

80 Burpees

80 Box Jumps

80 Kettlebell Walking Lunge Steps

80 Push Presses 95/65

*break up run and reps how ever you like with one person working at a time.

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