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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)

*100 double unders

8 rds of Cindy

*100 burpees

8 rds of Cindy

*100 med ball sit-ups

8 rds of Cindy

*100 double unders

-burpees are: I go you go (100 total)

-split the 100s

-med ball sit-ups 20/14 (when I pass to my partner I still do a sit-up, so each of you will do 100 sit-ups (50 with ball and 50 without while other partner has ball)

-split rounds of Cindy round for round.

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