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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)

Partner WOD:

With a partner, site any way you would like complete:

100 Partner Over Burpees

(one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner)

200 kbs (53/35)

100 Partner Sit Ups w/ Wall Ball (20/14)

1600m Run with Wall Ball

(both run the mile, trade the ball as needed)